Comparing Nutrients in 1 kilogram Rowal VS Clementines

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Rowal VS Clementines per 1 kg

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

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

• 1 kg of Raw Clementines contains 1.9 times more Vitamin C than Raw Rowal.

Comparing minerals per 1 kilogram for Rowal vs Clementines:

• 1 kilogram of Rowal has 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 Clementines.
• While 1 kg of Raw Clementines contains 2 times more Calcium and 1.4 times more Potassium than Raw Rowal.
• 1 kilogram of Rowal lack sufficient amounts of Calcium
• 1 kilogram of Clementines lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rowal has 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 Clementines.
• While 1 kg of Raw Clementines contains 3.3 times more Fructose than Raw Rowal.
• 1 kilogram of Clementines provide inadequate amounts of Energy and Protein