Comparing Nutrients in 1 kilogram Rowal VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rowal	Dried Beechnuts	Recommended Dietary Allowance
Energy	38.3% 1110kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	258% 335g	130g per day for Men 19-50 years
Sugars	194% 141g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 125g	NA	g per day for Men 19-50 years
Fiber	163% 62g	NA	38g per day for Men 19-50 years
Protein	41% 23g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Rowal	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	21% 190μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	526% 6.84mg	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	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Dried Beechnuts	Recommended Dietary Allowance
Calcium	15% 150mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1178% 10.6mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	19.3% 714g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Rowal vs Dried Beechnuts:

• 1 kilogram of Rowal has more Vitamin A and 1.7 times more Vitamin C than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A

Comparing minerals per 1 kilogram for Rowal vs Dried Beechnuts:

• 1 kilogram of Rowal has 1.6 times more Copper, more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 8.7 times more Manganese, 7.8 times more Potassium and 9.5 times more Sodium than Raw Rowal.
• Both Rowal and Dried Beechnuts contain similar levels of Iron and Zinc per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Rowal as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 5.2 times more Energy, 25 times more Fat, 23.3 times more Saturated Fat, 1.4 times more Carbohydrate and 2.7 times more Protein than Raw Rowal.