Comparing Nutrients in 5 ounces Rowal VS Clementines

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Rowal	Clementines	Recommended Dietary Allowance
Vitamin A	3% 27μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.18% 0.11mg	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	8.5% 34μg	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	77% 69mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Clementines	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	6.77% 0.061mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	1.4% 0.033mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Clementines per 5 oz

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

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

• 5 oz of Raw Clementines contain 1.9 times more Vitamin C than Raw Rowal.

Comparing minerals per 5 ounces for Rowal vs Clementines:

• 5 ounces of Rowal have 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 Clementines.
• While 5 oz of Raw Clementines contain 2 times more Calcium and 1.4 times more Potassium than Raw Rowal.
• 5 ounces of Rowal lack sufficient amounts of Calcium
• 5 ounces of Clementines lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rowal have 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 Clementines.
• While 5 oz of Raw Clementines contain 3.3 times more Fructose than Raw Rowal.
• 5 ounces of Clementines provide inadequate amounts of Energy and Protein