Comparing Nutrients in 300 calories Extra Sweet Pineapple VS Rowal

Weight per 300 calories

• Extra Sweet Pineapple: 588g
• Rowal: 270g

Raw Rowal has 2.2 times more energy per unit of mass than Raw Extra Sweet Pineapple, which is average in comparison to other foods. Extra Sweet Pineapple having low energy density.

Discover which food has more nutrients per 300 calories - Extra Sweet Pineapple or Rowal?

Macros Ratio

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

Macro Nutrients

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	NA	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	61% 79.4g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	83.7% 60.7g	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	17.4% 12.6g	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	% 10g	% 2.97g	g per day for Men 19-50 years
Sucrose	% 38g	% 33.8g	g per day for Men 19-50 years
Fiber	21.7% 8.24g	44% 16.8g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Vitamin A	1.96% 17.6μg	5.7% 51.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.2% 0.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	28% 112μg	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	369% 332mg	77.5% 69.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.78% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	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	20.6% 1.65mg	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	17% 70.6mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	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	6.72% 47mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	NA	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.71mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	13.6% 504g	5.2% 193g	3700g per day for Men 19-50 years

Extra Sweet Pineapple VS Rowal Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Extra Sweet Pineapple or Rowal?

Lets compare vitamin content per 300 calories of Extra Sweet Pineapple vs Rowal:

• 300 calories of Extra Sweet Pineapple have 4.8 times more Vitamin C than Rowal.
• Both Raw Extra Sweet Pineapple as well as Raw Rowal have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Extra Sweet Pineapple vs Rowal:

• 300 calories of Extra Sweet Pineapple have 1.9 times more Calcium, 11.5 times more Manganese, 1.8 times more Potassium and 2.6 times more Water than Rowal.
• While 300 kcal of Raw Rowal contain 4.3 times more Copper, 3.6 times more Iron, 3 times more Phosphorus and 1.6 times more Zinc than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Rowal contain similar levels of Magnesium per 300 calories.
• 300 calories of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Extra Sweet Pineapple have 1.2 times more Carbohydrate, 1.6 times more Sugars and 9.4 times more Fructose than Rowal.
• While 300 kcal of Raw Rowal contain 2 times more Fiber and 2 times more Protein than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Rowal offer comparable quantities of Energy per 300 calories.
• 300 calories of Extra Sweet Pineapple provide inadequate amounts of Protein