Comparing Nutrients in 5 ounces Raspberries, canned, red, heavy syrup pack, solids and liquids VS Roselle

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Roselle	7%	11%	82%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Roselle	Recommended Dietary Allowance
Energy	4.45% 129kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	NA	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	12.3% 16g	130g per day for Men 19-50 years
Sugars	39.2% 28.4g	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	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	2.1% 1.18g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Roselle	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.92% 0.63mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	3.9% 15.6μg	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	13.7% 12.3mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Roselle	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	30.5% 305mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	NA	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	7.44% 0.6mg	26.2% 2.1mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	NA	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	1.82% 12.8mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	NA	11mg per day for Men 19-50 years
Water	2.9% 107g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Roselle per 5 oz

Compare the macro and micronutrient content in 5 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids versus 5 oz of Roselle to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Roselle:

• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.4 times more Vitamin B3 than Roselle.
• While 5 oz of Raw Roselle contain 1.4 times more Vitamin C than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Roselle provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Roselle have insufficient amounts of Vitamin B3
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Roselle have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Roselle:

• 5 oz of Raw Roselle contain 19.5 times more Calcium, 3.5 times more Iron, 4.3 times more Magnesium, 4.1 times more Phosphorus and 2.2 times more Potassium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Roselle contain similar levels of Water per five ounces.
• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.9 times more Energy and 2.1 times more Carbohydrate than Roselle.
• 5 ounces of Roselle provide inadequate amounts of Energy
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Roselle provide inadequate amounts of Protein in five ounces.