Comparing Nutrients in 300 calories Rowal VS Canned Guanabana Nectar

Weight per 300 calories

• Rowal: 270g
• Canned Guanabana Nectar: 509g

Rowal has 1.9 times more energy per 100g than Canned Guanabana Nectar. It has average energy density when compared to other foods. Canned Guanabana Nectar having low energy density.

Discover which food has more nutrients per 300 calories - Rowal or Canned Guanabana Nectar?

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Canned Guanabana Nectar	1%	2%	97%

Macro Nutrients

	Rowal	Canned Guanabana Nectar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	58.4% 76g	130g per day for Men 19-50 years
Sugars	52.6% 38g	92% 66.5g	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	41.7% 30.2g	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	% 2.97g	% 32.4g	g per day for Men 19-50 years
Sucrose	% 33.8g	% 0g	g per day for Men 19-50 years
Fiber	44% 16.8g	1.34% 0.51g	38g per day for Men 19-50 years
Protein	11% 6.2g	1% 0.56g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Guanabana Nectar	Recommended Dietary Allowance
Vitamin A	5.7% 51.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.27% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.74% 0.036mg	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	7.63% 30.5μg	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	77.5% 69.7mg	62.7% 56.4mg	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	0.34% 0.051mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Canned Guanabana Nectar	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	3.56% 35.6mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	5.65% 0.051mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	3.63% 15.3mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	2.2% 0.051mg	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	1.45% 10mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	NA	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	2.7% 40.7mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	0.92% 0.1mg	11mg per day for Men 19-50 years
Water	5.2% 193g	11.6% 431g	3700g per day for Men 19-50 years

Rowal VS Canned Guanabana Nectar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rowal or Canned Guanabana Nectar?

Lets compare vitamin content per 300 calories of Rowal vs Canned Guanabana Nectar:

• 300 calories of Rowal have 1.2 times more Vitamin C than Canned Guanabana Nectar.
• Both Raw Rowal as well as Canned Guanabana Nectar have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Rowal vs Canned Guanabana Nectar:

• 300 calories of Rowal have 56.3 times more Copper, 3.2 times more Iron, 5.7 times more Magnesium, 8.2 times more Manganese, 13.8 times more Phosphorus, 2.8 times more Potassium and 11.4 times more Zinc than Canned Guanabana Nectar.
• While 300 kcal of Canned Guanabana Nectar contain 2.2 times more Water than Raw Rowal.
• 300 calories of Canned Guanabana Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Rowal as well as Canned Guanabana Nectar lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rowal have 33 times more Fiber and 11.1 times more Protein than Canned Guanabana Nectar.
• While 300 kcal of Canned Guanabana Nectar contain 1.7 times more Sugars and 22.4 times more Fructose than Raw Rowal.
• Both Rowal and Canned Guanabana Nectar offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Guanabana Nectar provide inadequate amounts of Fiber and Protein