Comparing Nutrients in 5 ounces Rowal VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Rowal	Tomato Puree	Recommended Dietary Allowance
Energy	5.43% 157kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	27.6% 20g	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Rowal	Tomato Puree	Recommended Dietary Allowance
Vitamin A	3% 27μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.7% 0.18mg	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	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.6% 36.6mg	16.7% 15mg	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	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Tomato Puree	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	45.2% 0.41mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	10.4% 0.24mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Tomato Puree per 5 oz

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

Lets compare vitamin content per 5 ounces of Rowal vs Tomato Puree:

• 5 ounces of Rowal have 2.4 times more Vitamin C than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 1.4 times more Vitamin A than Raw Rowal.

Comparing minerals per 5 ounces for Rowal vs Tomato Puree:

• 5 ounces of Rowal have 3.7 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium and 1.3 times more Phosphorus than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 3.4 times more Potassium than Raw Rowal.
• Both Rowal and Tomato Puree contain similar levels of Manganese and Zinc per five ounces.
• Both Raw Rowal as well as Canned Tomato Puree lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rowal have 2.9 times more Energy, 9.5 times more Fat, 2.7 times more Carbohydrate, 2.9 times more Sugars, 3.3 times more Fiber and 1.4 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 4.8 times more Fructose than Raw Rowal.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy