Comparing Nutrients in 7 ounces Raspberries VS Roselle

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Roselle	7%	11%	82%

Macro Nutrients

	Raspberries	Roselle	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	NA	38g per day for Men 19-50 years
Protein	4.25% 2.4g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Roselle	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	3.84% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	57.8% 52mg	26.5% 24mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Roselle	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	42.7% 427mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	17% 1.37mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	8.22% 57.5mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	NA	11mg per day for Men 19-50 years
Water	4.6% 170g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Roselle per 7 oz

Compare the macro and micronutrient content in 7 oz of Raspberries versus 7 oz of Roselle to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raspberries vs Roselle:

• 7 ounces of Raspberries have 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.2 times more Vitamin C than Roselle.
• 7 ounces of Roselle have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Raspberries as well as Raw Roselle have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Raspberries vs Roselle:

• 7 oz of Raw Roselle contain 8.6 times more Calcium, 2.1 times more Iron, 2.3 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Potassium than Raw Raspberries.
• Both Raspberries and Roselle contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries have 1.3 times more Protein than Roselle.
• Both Raspberries and Roselle offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Roselle provide inadequate amounts of Protein
• Both Raw Raspberries as well as Raw Roselle provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Raspberries VS Roselle

What are the health benefits of Raspberries compared to Roselle?

Raspberries are rich in antioxidants, fiber, and vitamin C, which can help boost the immune system, improve digestion, and support heart health. Roselle, on the other hand, is high in vitamin C and antioxidants, which may help reduce inflammation and support skin health. Both fruits offer unique health benefits and can be a great addition to a balanced vegan diet.

Can I lose weight easier by eating more Raspberries or Roselle?

Both raspberries and roselle can be beneficial for weight loss due to their high fiber content and low calorie density. However, raspberries are lower in calories and higher in fiber compared to roselle, making them a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, including raspberries, can help support weight loss efforts by providing essential nutrients and promoting feelings of fullness.

Should I eat more Raspberries or more Roselle to gain more muscles while training consistently?

Both raspberries and roselle are nutritious options, but if your goal is to gain muscle while training consistently, you may want to prioritize raspberries. Raspberries are a good source of antioxidants, vitamins, and minerals that can support muscle recovery and overall health. Additionally, raspberries are lower in calories and higher in fiber compared to roselle, making them a great option for maintaining a balanced diet while trying to build muscle.

What is the environmental impact of producing Raspberries compared to Roselle?

Raspberries have a lower environmental impact compared to Roselle. Raspberry plants require less water, land, and resources to grow, making them a more sustainable option. Additionally, raspberries have a smaller carbon footprint and generally require fewer pesticides and fertilizers compared to Roselle.