Comparing Nutrients in 1 pound Rowal VS Canned Mango Nectar

Macros Ratio

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

Macro Nutrients

	Rowal	Canned Mango Nectar	Recommended Dietary Allowance
Energy	17.4% 503kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	0.08% 0.014g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	45.8% 59.5g	130g per day for Men 19-50 years
Sugars	88.2% 64g	78% 56.5g	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	3.13% 2.27g	34.8% 25.2g	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	% 5g	% 24g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 4.63g	g per day for Men 19-50 years
Fiber	74% 28g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.23% 0.068mg	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	7.94% 31.8μg	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	130% 117mg	76.6% 69mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	7.56% 0.068mg	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	125% 9.98mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	5.52% 0.13mg	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	33.7% 236mg	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	8.75% 324g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Canned Mango Nectar per 1 lb

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

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

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

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

• 1 pound of Rowal has 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 pound of Canned Mango Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Rowal as well as Canned Mango Nectar lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rowal has 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.
• While 1 lb of Canned Mango Nectar contains 11.1 times more Fructose than Raw Rowal.
• Both Rowal and Canned Mango Nectar offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Mango Nectar provide inadequate amounts of Energy, Fiber and Protein