Comparing Nutrients in 300 calories Rowal VS Abiyuch

Weight per 300 calories

• Rowal: 270g
• Abiyuch: 435g

Rowal has 1.6 times more energy per 100g than Abiyuch. It has average energy density when compared to other foods. Raw Abiyuch having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Rowal	Abiyuch	Recommended Dietary Allowance
Vitamin A	5.7% 51.4μg	2.4% 21.7μg	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	77.5% 69.7mg	261% 235mg	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

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

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

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

Comparing minerals per 300 calories for Rowal vs Abiyuch:

• Raw Rowal has 11.6 times more Copper than Raw Abiyuch.
• While Raw Abiyuch contains 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.
• Both Raw Rowal and Raw Abiyuch have similar amounts of Calcium, Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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