Comparing Nutrients in 5 ounces Rowal VS Abiyuch

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Abiyuch	8%	1%	91%

Macro Nutrients

	Rowal	Abiyuch	Recommended Dietary Allowance
Energy	5.43% 157kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.062% 0.02g	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	26% 34g	19% 25g	130g per day for Men 19-50 years
Sugars	27.6% 20g	16.7% 12g	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	0.98% 0.71g	7.43% 5.4g	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	% 1.56g	% 6.38g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.071g	g per day for Men 19-50 years
Fiber	23% 8.8g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Rowal	Abiyuch	Recommended Dietary Allowance
Vitamin A	3% 27μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	40.6% 36.6mg	85.2% 76.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Abiyuch	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	8.98% 0.081mg	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	39% 3.1mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	11.2% 0.26mg	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	10.5% 73.7mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.06% 113g	3700g per day for Men 19-50 years

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

• Raw Rowal has 3.8 times more Vitamin A than Raw Abiyuch.
• While Raw Abiyuch contains 2.1 times more Vitamin C than Raw Rowal.

Comparing minerals per 5 ounces for Rowal vs Abiyuch:

• Raw Rowal has 1.9 times more Calcium, 18.6 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium and 1.4 times more Zinc than Raw Abiyuch.
• While Raw Abiyuch contains 2.3 times more Potassium and 5 times more Sodium than Raw Rowal.
• Both Raw Rowal and Raw Abiyuch have similar amounts of Manganese, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Rowal has 1.6 times more Energy, 20 times more Fat, 1.4 times more Carbohydrate, 1.6 times more Sugars and 1.5 times more Protein than Raw Abiyuch.
• While Raw Abiyuch contains 7.6 times more Fructose than Raw Rowal.
• Both Raw Rowal and Raw Abiyuch have similar amounts of Fiber per 5 oz.
• Both Raw Rowal as well as Raw Abiyuch have insufficient amounts of Glucose and Sucrose in 5 oz.