Comparing Nutrients in 5 ounces Roselle VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Roselle	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	NA	16% 6.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Roselle	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.07% 0.1mg	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	12.8% 51μg	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	19% 17mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roselle	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	30.5% 305mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	21.3% 0.19mg	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	26.2% 2.1mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	7.5% 52.4mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	NA	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roselle vs Canned Kidney Beans:

• Raw Roselle has 10 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 10.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Roselle.
• Both Raw Roselle as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Roselle vs Canned Kidney Beans:

• Raw Roselle has 6.3 times more Calcium, 1.3 times more Iron and 1.9 times more Magnesium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Phosphorus and 49.3 times more Sodium than Raw Roselle.
• Both Raw Roselle and Canned All Types Kidney Beans have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans contain 1.7 times more Energy, 1.3 times more Carbohydrate and 5.4 times more Protein than Raw Roselle.
• Both Raw Roselle as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.