Comparing Nutrients in 7 ounces Rowal VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Rowal	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	1.34% 0.23g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	38.6% 28g	9.74% 7.06g	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	4.57% 3.3g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 25g	% 0.14g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Rowal	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.19mg	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	4.47% 18μg	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	15.4% 14mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	9.75% 0.22mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Tomato Sauce with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Rowal versus 7 oz of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rowal vs Tomato Sauce with Salt:

• 7 ounces of Rowal have 3.7 times more Vitamin C than Tomato Sauce with Salt.
• Both Rowal and Tomato Sauce with Salt provide similar amounts of Vitamin A per seven ounces.

Comparing minerals per 7 ounces for Rowal vs Tomato Sauce with Salt:

• 7 ounces of Rowal have 9.2 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 2 times more Zinc than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 2.3 times more Potassium, 118.5 times more Sodium and 1.3 times more Water than Raw Rowal.
• Both Raw Rowal as well as Canned Tomato Sauce with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rowal have 4.6 times more Energy, 6.7 times more Fat, 4.5 times more Carbohydrate, 4 times more Sugars, 4.1 times more Fiber and 1.9 times more Protein than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 3.3 times more Fructose than Raw Rowal.
• 7 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy