Comparing Nutrients in 5 ounces Rowal VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Rowal	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	5.43% 157kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.16% 0.16g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	27.6% 20g	20% 14.6g	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	4.2% 3.05g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 9.17g	g per day for Men 19-50 years
Fiber	23% 8.8g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Rowal	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	3% 27μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.4% 0.16mg	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	6.73% 27μg	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	89% 80mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	17.8% 0.16mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	50.4% 1.16mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	4.5% 153mg	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	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.3% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rowal vs Extra Sweet Pineapple:

• Raw Rowal has 6.3 times more Vitamin A than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 2.2 times more Vitamin C than Raw Rowal.

Comparing minerals per 5 ounces for Rowal vs Extra Sweet Pineapple:

• Raw Rowal has 9.4 times more Copper, 7.9 times more Iron, 2.7 times more Magnesium, 6.5 times more Phosphorus, 1.2 times more Potassium and 3.6 times more Zinc than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 5.3 times more Manganese than Raw Rowal.
• Both Raw Rowal and Raw Extra Sweet Pineapple have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Rowal has 2.2 times more Energy, 18.2 times more Fat, 1.8 times more Carbohydrate, 1.4 times more Sugars, 4.4 times more Fiber and 4.3 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 4.3 times more Fructose than Raw Rowal.
• Both Raw Rowal as well as Raw Extra Sweet Pineapple have insufficient amounts of Glucose and Sucrose in 5 oz.