Comparing Nutrients in 100 grams Rowal VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Rowal	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	19.4% 14g	17.5% 12.7g	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	0.69% 0.5g	8.37% 6.07g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 0.13g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	0.16% 0.09g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	2.1% 19μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0.23% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.44% 0.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0.54% 0.007mg	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	0.25% 1μg	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	7.9% 7.1mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	1.5% 15mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	1.56% 0.014mg	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	27.5% 2.2mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	0.87% 0.02mg	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	0.29% 2mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Canned Tamarind Nectar per 100 g

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

Lets compare vitamin content per 100 grams of Rowal vs Canned Tamarind Nectar:

• 100 grams of Rowal have more Vitamin A and 3.6 times more Vitamin C than Canned Tamarind Nectar.
• 100 grams of Canned Tamarind Nectar have insufficient amounts of Vitamin A

Comparing minerals per 100 grams for Rowal vs Canned Tamarind Nectar:

• 100 grams of Rowal have 75.7 times more Copper, 2.9 times more Iron, 8 times more Magnesium, 7.8 times more Manganese, 26 times more Phosphorus, 4.9 times more Potassium and 21.5 times more Zinc than Canned Tamarind Nectar.
• 100 grams of Canned Tamarind Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Rowal as well as Canned Tamarind Nectar lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rowal have 1.9 times more Energy, 16.7 times more Fat, 1.6 times more Carbohydrate, 12.4 times more Fiber and 25.6 times more Protein than Canned Tamarind Nectar.
• While 100 g of Canned Tamarind Nectar contain 12.1 times more Fructose than Raw Rowal.
• Both Rowal and Canned Tamarind Nectar offer comparable quantities of Sugars per 100 grams.
• 100 grams of Canned Tamarind Nectar provide inadequate amounts of Energy, Fiber and Protein