Comparing Nutrients in 5 ounces Roselle VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Roselle	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	NA	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	NA	0.49% 0.084g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	42.5% 31g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Roselle	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.7% 0.048mg	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	9.2% 37μg	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	26% 23.4mg	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	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.68% 9.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roselle	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	30.5% 305mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	NA	16.5% 0.15mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	40% 0.92mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.3% 123g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Roselle VS Sweetened Red Frozen Raspberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Roselle versus 5 oz of Sweetened Red Frozen Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roselle vs Sweetened Red Frozen Raspberries:

• 5 oz of Sweetened Red Frozen Raspberries contain 1.6 times more Vitamin B2 and 1.4 times more Vitamin C than Raw Roselle.
• Both Raw Roselle as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Roselle vs Sweetened Red Frozen Raspberries:

• 5 ounces of Roselle have 14.3 times more Calcium, 2.3 times more Iron, 3.9 times more Magnesium, 2.2 times more Phosphorus and 1.8 times more Potassium than Sweetened Red Frozen Raspberries.
• 5 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sweetened Red Frozen Raspberries contain 2.1 times more Energy and 2.3 times more Carbohydrate than Raw Roselle.
• 5 ounces of Roselle provide inadequate amounts of Energy
• Both Raw Roselle as well as Sweetened Red Frozen Raspberries provide inadequate amounts of Protein in five ounces.