Comparing Nutrients in 100 grams Roselle VS Raspberries

Macros Ratio

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

Macro Nutrients

	Roselle	Raspberries	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	NA	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	NA	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	1.46% 0.25g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	3.24% 2.35g	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	% 1.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	NA	17% 6.5g	38g per day for Men 19-50 years
Protein	1.7% 0.96g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Roselle	Raspberries	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	3.74% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.4% 3.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.25% 21μg	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	29% 26mg	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	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roselle	Raspberries	Recommended Dietary Allowance
Calcium	21.5% 215mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	NA	10% 0.09mg	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	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	NA	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	2.3% 85.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roselle VS Raspberries per 100 g

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

Lets compare vitamin content per 100 grams of Roselle vs Raspberries:

• 100 g of Raw Raspberries contain 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 Raw Roselle.
• 100 grams of Roselle have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Roselle as well as Raw Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Roselle vs Raspberries:

• 100 grams of Roselle have 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 Raspberries.
• Both Roselle and Raspberries contain similar levels of Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Raw Roselle and Raw Raspberries have similar amounts of macro-nutrients per 100 g
• Both Roselle and Raspberries offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Roselle provide inadequate amounts of Protein
• Both Raw Roselle as well as Raw Raspberries provide inadequate amounts of Energy in 100 grams.