Comparing Nutrients in 1 pound Rowal VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Rowal	Tomatoes	Recommended Dietary Allowance
Energy	17.4% 503kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.4% 0.13g	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	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	88.2% 64g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 0g	g per day for Men 19-50 years
Fiber	74% 28g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Rowal	Tomatoes	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Tomatoes	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	7% 0.77mg	11mg per day for Men 19-50 years
Water	8.75% 324g	11.6% 429g	3700g per day for Men 19-50 years

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

• Raw Rowal has 1.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Vitamin A than Raw Rowal.

Comparing minerals per 1 pound for Rowal vs Tomatoes:

• Raw Rowal has 1.5 times more Calcium, 18 times more Copper, 8.1 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus and 2.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Potassium and 1.3 times more Water than Raw Rowal.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 6.2 times more Energy, 10 times more Fat, 6.1 times more Carbohydrate, 5.4 times more Sugars, 5.2 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Fructose than Raw Rowal.
• Both Raw Rowal as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.