Comparing Nutrients in 100 grams Seeded Raisins VS Roselle

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Roselle	7%	11%	82%

Macro Nutrients

	Seeded Raisins	Roselle	Recommended Dietary Allowance
Energy	10.2% 296kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.4% 78.5g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	NA	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	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	4.5% 2.52g	1.7% 0.96g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Roselle	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.9% 0.045mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	0.75% 3μg	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	6% 5.4mg	13.3% 12mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Roselle	Recommended Dietary Allowance
Calcium	2.8% 28mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	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	32.4% 2.6mg	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	10.7% 75mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	24.3% 825mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	NA	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2.34% 86.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Roselle per 100 g

Compare the macro and micronutrient content in 100 g of Seeded Raisins versus 100 g of Roselle to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Seeded Raisins vs Roselle:

• 100 grams of Seeded Raisins have 10.2 times more Vitamin B1, 6.5 times more Vitamin B2 and 3.6 times more Vitamin B3 than Roselle.
• While 100 g of Raw Roselle contain 2.2 times more Vitamin C than Seeded Raisins.
• 100 grams of Roselle have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Seeded Raisins as well as Raw Roselle have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Seeded Raisins vs Roselle:

• 100 grams of Seeded Raisins have 1.8 times more Iron, 2 times more Phosphorus and 4 times more Potassium than Roselle.
• While 100 g of Raw Roselle contain 7.7 times more Calcium, 1.7 times more Magnesium and 5.2 times more Water than Seeded Raisins.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Seeded Raisins have 6 times more Energy, 6.9 times more Carbohydrate and 2.6 times more Protein than Roselle.
• 100 grams of Roselle provide inadequate amounts of Energy and Protein