Comparing Nutrients in 100 grams Rowal VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Rowal	Boiled Carrots	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	19.4% 14g	4.76% 3.45g	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	0.69% 0.5g	0.5% 0.36g	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	% 1.1g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 2.7g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	7.9% 3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Rowal	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.1% 19μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.8% 0.15mg	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	3.5% 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	28.7% 26mg	4% 3.6mg	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	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.5% 15mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	27.5% 2.2mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	7.43% 52mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rowal vs Boiled Carrots:

• Raw Rowal has 7.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 44.8 times more Vitamin A than Raw Rowal.

Comparing minerals per 100 grams for Rowal vs Boiled Carrots:

• Raw Rowal has 62.4 times more Copper, 6.5 times more Iron, 3.2 times more Magnesium, 1.7 times more Phosphorus and 2.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Calcium, 1.8 times more Potassium, 14.5 times more Sodium and 1.3 times more Water than Raw Rowal.
• Both Raw Rowal and Boiled and Drained Carrots have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Rowal has 3.2 times more Energy, 11.1 times more Fat, 2.9 times more Carbohydrate, 4.1 times more Sugars, 2.1 times more Fiber and 3 times more Protein than Boiled and Drained Carrots.
• Both Raw Rowal as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.