Comparing Nutrients in 500 calories Roselle VS Rose-apples

Weight per 500 calories

• Roselle: 1020g
• Rose-apples: 2000g

Roselle has 2 times more energy per 100g than Rose-apples. It has low energy density when compared to other foods. Raw Rose-apples having very low energy density.

Which food has more nutrients per 500 calories - Roselle or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Rose-apples	9%	10%	81%

Macro Nutrients

	Roselle	Rose-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.73% 6.53g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	87.7% 114g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	17.5% 9.8g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Roselle	Rose-apples	Recommended Dietary Allowance
Vitamin A	16% 143μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.35% 0.11mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	136% 122mg	496% 446mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roselle	Rose-apples	Recommended Dietary Allowance
Calcium	219% 2194mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	NA	35.6% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	189% 15mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	25.2% 0.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54% 378mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	62.4% 2122mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.1% 61.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.2mg	11mg per day for Men 19-50 years
Water	24% 883g	50.3% 1860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roselle vs Rose-apples:

• Raw Rose-apples contain 2.4 times more Vitamin A, 3.6 times more Vitamin B1, 2.1 times more Vitamin B2, 5.1 times more Vitamin B3 and 3.6 times more Vitamin C than Raw Roselle.
• Both Raw Roselle as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Roselle vs Rose-apples:

• Raw Roselle has 3.8 times more Calcium, 10.8 times more Iron, 5.2 times more Magnesium and 2.4 times more Phosphorus than Raw Rose-apples.
• While Raw Rose-apples contain 2.1 times more Water than Raw Roselle.
• Both Raw Roselle and Raw Rose-apples have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Roselle and Raw Rose-apples have similar amounts of macro-nutrients per 500 kcal
• Both Raw Roselle and Raw Rose-apples have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Raw Roselle as well as Raw Rose-apples have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.