Comparing Nutrients in 100 grams Durian VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Rowal	7%	15%	78%

Macro Nutrients

	Durian	Rowal	Recommended Dietary Allowance
Energy	5.07% 147kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.33g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.77% 0.25g	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	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	18.4% 24g	130g per day for Men 19-50 years
Sugars	NA	19.4% 14g	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	NA	0.69% 0.5g	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	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 12.5g	g per day for Men 19-50 years
Fiber	10% 3.8g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Durian	Rowal	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.1% 19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	NA	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	9% 36μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 19.7mg	28.7% 26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durian	Rowal	Recommended Dietary Allowance
Calcium	0.6% 6mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	118% 1.06mg	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	5.38% 0.43mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	6.74% 0.16mg	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	5.57% 39mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	1.76% 65g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Durian VS Rowal per 100 g

Compare the macro and micronutrient content in 100 g of Durian versus 100 g of Rowal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Durian vs Rowal:

• 100 g of Raw Rowal contain 9.5 times more Vitamin A and 1.3 times more Vitamin C than Raw or Frozen Durian.
• 100 grams of Durian have insufficient amounts of Vitamin A

Comparing minerals per 100 grams for Durian vs Rowal:

• 100 grams of Durian have 2.1 times more Manganese and 3.3 times more Potassium than Rowal.
• While 100 g of Raw Rowal contain 5.1 times more Copper, 5.1 times more Iron, 1.3 times more Phosphorus and 1.5 times more Zinc than Raw or Frozen Durian.
• Both Durian and Rowal contain similar levels of Magnesium per 100 grams.
• Both Raw or Frozen Durian as well as Raw Rowal lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Durian have 1.3 times more Energy and 2.7 times more Fat than Rowal.
• While 100 g of Raw Rowal contain 1.6 times more Fiber and 1.6 times more Protein than Raw or Frozen Durian.
• Both Durian and Rowal offer comparable quantities of Carbohydrate per 100 grams.