Comparing Nutrients in 5 ounces Canned Mango Nectar VS Rowal

Macros Ratio

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

Macro Nutrients

	Canned Mango Nectar	Rowal	Recommended Dietary Allowance
Energy	2.5% 72.3kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.025% 0.004g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	26% 34g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	11% 7.9g	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	% 7.53g	% 1.56g	g per day for Men 19-50 years
Sucrose	% 1.45g	% 17.7g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	23% 8.8g	38g per day for Men 19-50 years
Protein	0.28% 0.16g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Rowal	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.33% 0.004mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	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	2.5% 9.92μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24% 21.5mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Rowal	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	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	6.38% 0.51mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	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	0.4% 2.83mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	1% 34mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	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: Canned Mango Nectar VS Rowal per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Mango Nectar vs Rowal:

• 5 ounces of Canned Mango Nectar have 1.8 times more Vitamin A than Rowal.
• While 5 oz of Raw Rowal contain 1.7 times more Vitamin C than Canned Mango Nectar.

Comparing minerals per 5 ounces for Canned Mango Nectar vs Rowal:

• 5 ounces of Canned Mango Nectar have 1.2 times more Water than Rowal.
• While 5 oz of Raw Rowal contain 70.7 times more Copper, 6.1 times more Iron, 10.7 times more Magnesium, 5.5 times more Manganese, 26 times more Phosphorus, 5.5 times more Potassium and 21.5 times more Zinc than Canned Mango Nectar.
• 5 ounces of Canned Mango Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned Mango Nectar as well as Raw Rowal lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Mango Nectar have 11.1 times more Fructose than Rowal.
• While 5 oz of Raw Rowal contain 2.2 times more Energy, 33.3 times more Fat, 1.8 times more Carbohydrate, 20.7 times more Fiber and 20.9 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar and Rowal offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Mango Nectar provide inadequate amounts of Energy, Fiber and Protein