Comparing Nutrients in 1 pound Rowal VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Rowal	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	17.4% 503kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	47% 61.2g	130g per day for Men 19-50 years
Sugars	88.2% 64g	64.6% 47g	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	13.5% 9.75g	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	% 7.7g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 29.3g	g per day for Men 19-50 years
Fiber	74% 28g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Rowal	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.8% 0.52mg	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	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	284% 256mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	6.8% 68mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	57% 0.51mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	161% 3.7mg	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	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	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	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	8.75% 324g	10.5% 389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rowal vs Extra Sweet Pineapple:

• Raw Rowal has 6.3 times more Vitamin A than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 2.2 times more Vitamin C than Raw Rowal.

Comparing minerals per 1 pound for Rowal vs Extra Sweet Pineapple:

• Raw Rowal has 9.4 times more Copper, 7.9 times more Iron, 2.7 times more Magnesium, 6.5 times more Phosphorus, 1.2 times more Potassium and 3.6 times more Zinc than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 5.3 times more Manganese than Raw Rowal.
• Both Raw Rowal and Raw Extra Sweet Pineapple have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 2.2 times more Energy, 18.2 times more Fat, 1.8 times more Carbohydrate, 1.4 times more Sugars, 4.4 times more Fiber and 4.3 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 4.3 times more Fructose than Raw Rowal.
• Both Raw Rowal as well as Raw Extra Sweet Pineapple have insufficient amounts of Glucose and Sucrose in 1 lb.