Comparing Nutrients in 1 pound Rowal VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Rowal	Almonds	Recommended Dietary Allowance
Energy	17.4% 503kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	75% 98g	130g per day for Men 19-50 years
Sugars	88.2% 64g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 18g	g per day for Men 19-50 years
Fiber	74% 28g	149% 56.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Rowal	Almonds	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	50% 200μg	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	0% 0mg	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	775% 116mg	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	Almonds	Recommended Dietary Allowance
Calcium	6.8% 68mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rowal vs Almonds:

• Raw Rowal has more Vitamin A and more Vitamin C than Almonds.

Comparing minerals per 1 pound for Rowal vs Almonds:

• Raw Rowal has 16.2 times more Water than Almonds.
• While Almonds contain 17.9 times more Calcium, 1.7 times more Iron, 8.4 times more Magnesium, 14.1 times more Manganese, 9.3 times more Phosphorus, 5.6 times more Potassium and 7.3 times more Zinc than Raw Rowal.
• Both Raw Rowal and Almonds have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 3.2 times more Sugars than Almonds.
• While Almonds contain 5.2 times more Energy, 25 times more Fat, 15.5 times more Saturated Fat, 2 times more Fiber and 9.2 times more Protein than Raw Rowal.
• Both Raw Rowal and Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Raw Rowal as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.