Comparing Nutrients in 300 calories Rowal VS Oil Roasted Almonds

Weight per 300 calories

• Rowal: 270g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 5.5 times more energy per unit of mass than Raw Rowal, which is very high in comparison to other foods. Rowal having average energy density.

Discover which food has more nutrients per 300 calories - Rowal or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rowal	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	6.5% 2.08g	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	39.3% 6.7g	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	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	52.6% 38g	3.1% 2.25g	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	0% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 33.8g	% 2.16g	g per day for Men 19-50 years
Fiber	44% 16.8g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	11% 6.2g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rowal	Oil Roasted Almonds	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	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.5% 0.058mg	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	3.34% 13.3μg	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	0% 0mg	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	85.6% 13mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	52.4% 0.47mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	53% 1.2mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	10% 345mg	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	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	5.2% 193g	0.037% 1.4g	3700g per day for Men 19-50 years

Rowal VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rowal or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Rowal vs Oil Roasted Almonds:

• 300 calories of Rowal have more Vitamin C than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Rowal as well as Oil Roasted Almonds have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Rowal vs Oil Roasted Almonds:

• 300 calories of Rowal have 6.1 times more Copper and 3.3 times more Iron than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3.5 times more Calcium, 1.6 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Raw Rowal.
• Both Rowal and Oil Roasted Almonds contain similar levels of Potassium per 300 calories.
• 300 calories of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rowal have 7.4 times more Carbohydrate, 16.9 times more Sugars and 3.2 times more Fiber than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 5 times more Fat, 3.1 times more Saturated Fat and 1.7 times more Protein than Raw Rowal.
• Both Rowal and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.