Comparing Nutrients in 1 kilogram Clementines VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Rowal	7%	15%	78%

Macro Nutrients

	Clementines	Rowal	Recommended Dietary Allowance
Energy	16.2% 470kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	NA	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	184% 239g	130g per day for Men 19-50 years
Sugars	127% 92g	194% 141g	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	22.6% 16.4g	6.9% 5g	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	% 16g	% 11g	g per day for Men 19-50 years
Sucrose	% 59.6g	% 125g	g per day for Men 19-50 years
Fiber	44.7% 17g	163% 62g	38g per day for Men 19-50 years
Protein	15% 8.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Clementines	Rowal	Recommended Dietary Allowance
Vitamin A	NA	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	60% 240μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	542% 488mg	287% 258mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Rowal	Recommended Dietary Allowance
Calcium	30% 300mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	1178% 10.6mg	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	17.5% 1.4mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	67.4% 1.55mg	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	30% 210mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	23.4% 866g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Rowal per 1 kg

Compare the macro and micronutrient content in 1 kg of Clementines versus 1 kg of Rowal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Clementines vs Rowal:

• 1 kilogram of Clementines has 1.9 times more Vitamin C than Rowal.

Comparing minerals per 1 kilogram for Clementines vs Rowal:

• 1 kilogram of Clementines has 2 times more Calcium, 1.4 times more Potassium and 1.2 times more Water than Rowal.
• While 1 kg of Raw Rowal contains 24.7 times more Copper, 15.7 times more Iron, 3.2 times more Magnesium, 6.7 times more Manganese, 2.5 times more Phosphorus and 7.2 times more Zinc than Raw Clementines.
• 1 kilogram of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Clementines has 3.3 times more Fructose than Rowal.
• While 1 kg of Raw Rowal contains 2.4 times more Energy, 13.3 times more Fat, 2 times more Carbohydrate, 1.5 times more Sugars, 3.6 times more Fiber and 2.7 times more Protein than Raw Clementines.
• 1 kilogram of Clementines provide inadequate amounts of Energy and Protein