Comparing Nutrients in 7 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	7.6% 220kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	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	36.5% 47.4g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	38.6% 28g	28.2% 20.5g	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	5.9% 4.27g	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	% 3.37g	g per day for Men 19-50 years
Sucrose	% 25g	% 13g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Rowal	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.4% 0.23mg	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	9.43% 37.7μg	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	57% 51mg	124% 112mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	25% 0.22mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	70.6% 1.62mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.