Comparing Nutrients in 100 grams Roselle VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Roselle	Valencia Oranges	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	9.15% 12g	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	NA	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.7% 0.96g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Roselle	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.85% 0.063mg	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	9.75% 39μg	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	13.3% 12mg	54% 48.5mg	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	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

	Roselle	Valencia Oranges	Recommended Dietary Allowance
Calcium	21.5% 215mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	4.1% 0.037mg	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	18.5% 1.48mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	1% 0.023mg	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	5.3% 37mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roselle vs Valencia Oranges:

• Raw Valencia Oranges contain 7.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 4 times more Vitamin C than Raw Roselle.
• Both Raw Roselle and Raw Valencia Oranges have similar amounts of Vitamin A and Vitamin B3 per 100 g.
• Both Raw Roselle as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Roselle vs Valencia Oranges:

• Raw Roselle has 5.4 times more Calcium, 16.4 times more Iron, 5.1 times more Magnesium and 2.2 times more Phosphorus than Raw Valencia Oranges.
• Both Raw Roselle and Raw Valencia Oranges have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Roselle and Raw Valencia Oranges have similar amounts of macro-nutrients per 100 g
• Both Raw Roselle and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Roselle as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.