Comparing Nutrients in 500 calories Rowal VS Canned Mango Nectar

Weight per 500 calories

• Rowal: 451g
• Canned Mango Nectar: 980g

Rowal has 2.2 times more energy per 100g than Canned Mango Nectar. It has average energy density when compared to other foods. Canned Mango Nectar having low energy density.

Discover which food has more nutrients per 500 calories - Rowal or Canned Mango Nectar?

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Canned Mango Nectar	1%	1%	98%

Macro Nutrients

	Rowal	Canned Mango Nectar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	99% 129g	130g per day for Men 19-50 years
Sugars	87.6% 63.5g	168% 122g	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	3.1% 2.25g	75% 54.5g	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	% 4.95g	% 52g	g per day for Men 19-50 years
Sucrose	% 56.3g	% 10g	g per day for Men 19-50 years
Fiber	73.5% 28g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	1.93% 1.08g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	9.5% 85.6μg	38% 343μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.45% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.26% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.3% 0.15mg	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	17% 68.6μg	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	129% 116mg	166% 149mg	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	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.54% 7.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	6.76% 67.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	531% 4.77mg	16.3% 0.15mg	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	124% 9.9mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	12% 0.27mg	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	33.5% 234mg	2.8% 19.6mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	7.13% 3.92μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.27% 49mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	8.7% 322g	23% 849g	3700g per day for Men 19-50 years

Rowal VS Canned Mango Nectar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rowal or Canned Mango Nectar?

Lets compare vitamin content per 500 calories of Rowal vs Canned Mango Nectar:

• 500 kcal of Canned Mango Nectar contain 4 times more Vitamin A and 1.3 times more Vitamin C than Raw Rowal.
• 500 calories of Rowal have insufficient amounts of Vitamin A

Comparing minerals per 500 calories for Rowal vs Canned Mango Nectar:

• 500 calories of Rowal have 32.5 times more Copper, 2.8 times more Iron, 4.9 times more Magnesium, 2.5 times more Manganese, 11.9 times more Phosphorus, 2.5 times more Potassium and 9.9 times more Zinc than Canned Mango Nectar.
• While 500 kcal of Canned Mango Nectar contain 2.5 times more Calcium and 2.6 times more Water than Raw Rowal.
• 500 calories of Rowal lack sufficient amounts of Calcium
• 500 calories of Canned Mango Nectar lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rowal have 9.5 times more Fiber and 9.6 times more Protein than Canned Mango Nectar.
• While 500 kcal of Canned Mango Nectar contain 1.9 times more Sugars and 24.2 times more Fructose than Raw Rowal.
• Both Rowal and Canned Mango Nectar offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Mango Nectar provide inadequate amounts of Fiber and Protein