Comparing Nutrients in 5 ounces Roselle VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Roselle	Boiled Carrots	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.73% 0.12g	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	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	NA	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Roselle	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roselle	Boiled Carrots	Recommended Dietary Allowance
Calcium	30.5% 305mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	NA	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	9.55% 0.22mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	NA	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Roselle VS Boiled Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Roselle versus 5 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roselle vs Boiled Carrots:

• 5 ounces of Roselle have 3.3 times more Vitamin C than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 60.9 times more Vitamin A, 6 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Roselle.
• 5 ounces of Roselle have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Roselle as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Roselle vs Boiled Carrots:

• 5 ounces of Roselle have 7.2 times more Calcium, 4.4 times more Iron, 5.1 times more Magnesium and 1.2 times more Phosphorus than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 9.7 times more Sodium than Raw Roselle.
• Both Roselle and Boiled Carrots contain similar levels of Potassium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roselle have 1.4 times more Carbohydrate than Boiled Carrots.
• Both Raw Roselle as well as Boiled and Drained Carrots provide inadequate amounts of Energy and Protein in five ounces.