Comparing Nutrients in 7 ounces Rowal VS Canned Mango Nectar

Macros Ratio

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

Macro Nutrients

	Rowal	Canned Mango Nectar	Recommended Dietary Allowance
Energy	7.6% 220kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.035% 0.006g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	20% 26g	130g per day for Men 19-50 years
Sugars	38.6% 28g	34% 24.7g	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	1.37% 0.99g	15.2% 11g	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	% 2.2g	% 10.5g	g per day for Men 19-50 years
Sucrose	% 25g	% 2.02g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.3% 0.03mg	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	3.47% 14μg	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	57% 51mg	33.5% 30mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	3.3% 0.03mg	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	54.6% 4.37mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	2.4% 0.056mg	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	14.7% 103mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Canned Mango Nectar per 7 oz

Compare the macro and micronutrient content in 7 oz of Rowal versus 7 oz of Canned Mango Nectar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rowal vs Canned Mango Nectar:

• 7 ounces of Rowal have 1.7 times more Vitamin C than Canned Mango Nectar.
• While 7 oz of Canned Mango Nectar contain 1.8 times more Vitamin A than Raw Rowal.

Comparing minerals per 7 ounces for Rowal vs Canned Mango Nectar:

• 7 ounces of Rowal have 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.
• 7 ounces of Canned Mango Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Rowal as well as Canned Mango Nectar lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rowal have 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.
• While 7 oz of Canned Mango Nectar contain 11.1 times more Fructose than Raw Rowal.
• Both Rowal and Canned Mango Nectar offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Mango Nectar provide inadequate amounts of Energy, Fiber and Protein