Comparing Nutrients in 1 kilogram Rowal VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Rowal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	38.3% 1110kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	47.6% 62g	130g per day for Men 19-50 years
Sugars	194% 141g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 125g	% 0.2g	g per day for Men 19-50 years
Fiber	163% 62g	26.3% 10g	38g per day for Men 19-50 years
Protein	41% 23g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Rowal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	21% 190μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1178% 10.6mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	19.3% 714g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rowal vs Stewed Canned Tomatoes:

• Raw Rowal has 2.1 times more Vitamin A and 3.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.

Comparing minerals per 1 kilogram for Rowal vs Stewed Canned Tomatoes:

• Raw Rowal has 9.5 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 2.6 times more Phosphorus and 2.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Calcium, 1.6 times more Potassium, 55.3 times more Sodium and 1.3 times more Water than Raw Rowal.

Comparison of macro-nutrients per 1 kilogram:

• Raw Rowal has 4.3 times more Energy, 10.5 times more Fat, 3.9 times more Carbohydrate, 4 times more Sugars, 6.2 times more Fiber and 2.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.8 times more Fructose than Raw Rowal.
• Both Raw Rowal as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 kg.