Comparing Nutrients in 5 ounces Clementines VS Rowal

Macros Ratio

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

Macro Nutrients

	Clementines	Rowal	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	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	13% 17g	26% 34g	130g per day for Men 19-50 years
Sugars	18% 13g	27.6% 20g	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	3.2% 2.32g	0.98% 0.71g	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	% 2.25g	% 1.56g	g per day for Men 19-50 years
Sucrose	% 8.45g	% 17.7g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	23% 8.8g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Clementines	Rowal	Recommended Dietary Allowance
Vitamin A	NA	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	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	8.5% 34μg	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% 69mg	40.6% 36.6mg	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	1.9% 0.28mg	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	4.25% 42.5mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	167% 1.5mg	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	2.5% 0.2mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	9.55% 0.22mg	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	4.25% 29.8mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.3% 123g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Rowal per 5 oz

Compare the macro and micronutrient content in 5 oz of Clementines versus 5 oz of Rowal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Clementines vs Rowal:

• 5 ounces of Clementines have 1.9 times more Vitamin C than Rowal.

Comparing minerals per 5 ounces for Clementines vs Rowal:

• 5 ounces of Clementines have 2 times more Calcium, 1.4 times more Potassium and 1.2 times more Water than Rowal.
• While 5 oz of Raw Rowal contain 24.7 times more Copper, 15.7 times more Iron, 3.2 times more Magnesium, 6.7 times more Manganese, 2.5 times more Phosphorus and 7.2 times more Zinc than Raw Clementines.
• 5 ounces of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Clementines have 3.3 times more Fructose than Rowal.
• While 5 oz of Raw Rowal contain 2.4 times more Energy, 13.3 times more Fat, 2 times more Carbohydrate, 1.5 times more Sugars, 3.6 times more Fiber and 2.7 times more Protein than Raw Clementines.
• 5 ounces of Clementines provide inadequate amounts of Energy and Protein