Comparing Nutrients in 500 calories Clementines VS Rowal

Weight per 500 calories

• Clementines: 1064g
• Rowal: 451g

Raw Rowal has 2.4 times more energy per unit of mass than Raw Clementines, which is average in comparison to other foods. Clementines having low energy density.

Discover which food has more nutrients per 500 calories - Clementines or Rowal?

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Rowal	7%	15%	78%

Macro Nutrients

	Clementines	Rowal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	9.3% 9g	97g per day for Men 19-50 years
Saturated Fat	NA	3.45% 1.1g	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	98% 128g	83% 108g	130g per day for Men 19-50 years
Sugars	135% 98g	87.6% 63.5g	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	24% 17.4g	3.1% 2.25g	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	% 17g	% 4.95g	g per day for Men 19-50 years
Sucrose	% 63.4g	% 56.3g	g per day for Men 19-50 years
Fiber	47.6% 18g	73.5% 28g	38g per day for Men 19-50 years
Protein	16% 9.04g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Clementines	Rowal	Recommended Dietary Allowance
Vitamin A	NA	9.5% 85.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.2% 0.91mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	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	64% 255μg	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	577% 519mg	129% 116mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Rowal	Recommended Dietary Allowance
Calcium	32% 319mg	6.76% 67.6mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	531% 4.77mg	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	18.6% 1.5mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	30.4% 0.7mg	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	32% 223mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	55.4% 1883mg	17.4% 590mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	25% 921g	8.7% 322g	3700g per day for Men 19-50 years

Clementines VS Rowal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Clementines or Rowal?

Lets compare vitamin content per 500 calories of Clementines vs Rowal:

• 500 calories of Clementines have 4.5 times more Vitamin C than Rowal.

Comparing minerals per 500 calories for Clementines vs Rowal:

• 500 calories of Clementines have 4.7 times more Calcium, 3.2 times more Potassium and 2.9 times more Water than Rowal.
• While 500 kcal of Raw Rowal contain 10.4 times more Copper, 6.7 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese and 3 times more Zinc than Raw Clementines.
• Both Clementines and Rowal contain similar levels of Phosphorus per 500 calories.
• 500 calories of Clementines lack sufficient amounts of Zinc
• 500 calories of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Clementines have 1.5 times more Sugars and 7.7 times more Fructose than Rowal.
• While 500 kcal of Raw Rowal contain 1.5 times more Fiber than Raw Clementines.
• Both Clementines and Rowal offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.