Comparing Nutrients in 300 calories Abiyuch VS Rowal

Weight per 300 calories

• Abiyuch: 435g
• Rowal: 270g

Raw Rowal has 1.6 times more energy per unit of mass than Raw Abiyuch, which is average in comparison to other foods. Abiyuch having low energy density.

Which food has more nutrients per 300 calories - Abiyuch or Rowal?

Macros Ratio

	Protein	Fat	Carbs
Abiyuch	8%	1%	91%
Rowal	7%	15%	78%

Macro Nutrients

	Abiyuch	Rowal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	2.07% 0.66g	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	59% 76.5g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	51.3% 37g	52.6% 38g	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	22.8% 16.5g	1.86% 1.35g	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	% 19.6g	% 2.97g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 33.8g	g per day for Men 19-50 years
Fiber	60.6% 23g	44% 16.8g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Rowal	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	5.7% 51.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	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	NA	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	261% 235mg	77.5% 69.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Abiyuch	Rowal	Recommended Dietary Allowance
Calcium	3.48% 34.8mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	318% 2.86mg	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	87.5% 7mg	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	18.2% 0.42mg	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	29% 204mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	39% 1322mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	9.4% 347g	5.2% 193g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Abiyuch vs Rowal:

• Raw Abiyuch has 3.4 times more Vitamin C than Raw Rowal.
• While Raw Rowal contains 2.4 times more Vitamin A than Raw Abiyuch.

Comparing minerals per 300 calories for Abiyuch vs Rowal:

• Raw Abiyuch has 1.2 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 3.7 times more Potassium, 8 times more Sodium and 1.8 times more Water than Raw Rowal.
• While Raw Rowal contains 11.6 times more Copper than Raw Abiyuch.
• Both Raw Abiyuch and Raw Rowal have similar amounts of Calcium, Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Abiyuch has 12.2 times more Fructose and 1.4 times more Fiber than Raw Rowal.
• While Raw Rowal contains 12.4 times more Fat than Raw Abiyuch.
• Both Raw Abiyuch and Raw Rowal have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Abiyuch as well as Raw Rowal have insufficient amounts of Glucose and Sucrose in 300 kcal.