Comparing Nutrients in 14 ounces Candied fruit VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Rowal	7%	15%	78%

Macro Nutrients

	Candied fruit	Rowal	Recommended Dietary Allowance
Energy	44% 1278kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	253% 328g	73% 95g	130g per day for Men 19-50 years
Sugars	442% 320g	77% 56g	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	2.74% 2g	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	% 4.37g	g per day for Men 19-50 years
Sucrose	NA	% 49.6g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Rowal	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	114% 102mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Rowal	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	467% 4.2mg	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	8.43% 0.67mg	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	26.7% 0.62mg	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	2.83% 20mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	26% 389mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.8% 66.3g	7.66% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candied fruit vs Rowal:

• Raw Rowal contains 19 times more Vitamin A and more Vitamin C than Candied fruit.

Comparing minerals per 14 ounces for Candied fruit vs Rowal:

• Candied fruit has 24.5 times more Sodium than Raw Rowal.
• While Raw Rowal contains 36.6 times more Copper, 12.9 times more Iron, 8 times more Magnesium, 1.4 times more Manganese, 10.4 times more Phosphorus, 2.3 times more Potassium, 8.6 times more Zinc and 4.3 times more Water than Candied fruit.
• Both Candied fruit and Raw Rowal have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candied fruit has 2.9 times more Energy, 3.5 times more Carbohydrate and 5.7 times more Sugars than Raw Rowal.
• While Raw Rowal contains 28.6 times more Fat, 3.9 times more Fiber and 6.8 times more Protein than Candied fruit.
• Both Candied fruit as well as Raw Rowal have insufficient amounts of Glucose and Sucrose in 14 oz.