Comparing Nutrients in 1 kilogram Canned Mango Nectar VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Rowal	7%	15%	78%

Macro Nutrients

	Canned Mango Nectar	Rowal	Recommended Dietary Allowance
Energy	17.6% 510kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	184% 239g	130g per day for Men 19-50 years
Sugars	172% 125g	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	76.7% 55.6g	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	% 53g	% 11g	g per day for Men 19-50 years
Sucrose	% 10g	% 125g	g per day for Men 19-50 years
Fiber	7.9% 3g	163% 62g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Rowal	Recommended Dietary Allowance
Vitamin A	39% 350μg	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	17.5% 70μg	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	169% 152mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Rowal	Recommended Dietary Allowance
Calcium	17% 170mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	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	45% 3.6mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	2.86% 20mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	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: Canned Mango Nectar VS Rowal per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Mango Nectar vs Rowal:

• 1 kilogram of Canned Mango Nectar has 1.8 times more Vitamin A than Rowal.
• While 1 kg of Raw Rowal contains 1.7 times more Vitamin C than Canned Mango Nectar.

Comparing minerals per 1 kilogram for Canned Mango Nectar vs Rowal:

• 1 kilogram of Canned Mango Nectar has 1.2 times more Water than Rowal.
• While 1 kg of Raw Rowal contains 70.7 times more Copper, 6.1 times more Iron, 10.7 times more Magnesium, 5.5 times more Manganese, 26 times more Phosphorus, 5.5 times more Potassium and 21.5 times more Zinc than Canned Mango Nectar.
• 1 kilogram of Canned Mango Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned Mango Nectar as well as Raw Rowal lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Mango Nectar has 11.1 times more Fructose than Rowal.
• While 1 kg of Raw Rowal contains 2.2 times more Energy, 33.3 times more Fat, 1.8 times more Carbohydrate, 20.7 times more Fiber and 20.9 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar and Rowal offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Mango Nectar provide inadequate amounts of Energy, Fiber and Protein