Comparing Nutrients in 1 kilogram Rowal VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Rowal	Oranges	Recommended Dietary Allowance
Energy	38.3% 1110kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	90% 118g	130g per day for Men 19-50 years
Sugars	194% 141g	129% 94g	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	63% 24g	38g per day for Men 19-50 years
Protein	41% 23g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Rowal	Oranges	Recommended Dietary Allowance
Vitamin A	21% 190μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	15% 150mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1178% 10.6mg	50% 0.45mg	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	12.5% 1mg	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	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19.3% 714g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Rowal has 1.7 times more Vitamin A than Raw Oranges.
• While Raw Oranges contain 2.1 times more Vitamin C than Raw Rowal.

Comparing minerals per 1 kilogram for Rowal vs Oranges:

• Raw Rowal has 23.6 times more Copper, 22 times more Iron, 3.2 times more Magnesium, 6.2 times more Manganese, 3.7 times more Phosphorus and 6.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.7 times more Calcium and 1.4 times more Potassium than Raw Rowal.
• Both Raw Rowal and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Rowal has 2.4 times more Energy, 16.7 times more Fat, 2 times more Carbohydrate, 1.5 times more Sugars, 2.6 times more Fiber and 2.4 times more Protein than Raw Oranges.
• Both Raw Rowal as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 1 kg.