Nutrients in 14 ounces of Rowal

Raw Rowal (Pangium edule).

Macros Ratio

Protein Fat Carbs

15%

78%

14 oz ▼

Macro Nutrients

Rowal

Energy441 kcal

15%

Raw Rowal has 440.55123 kcal of Energy per 14 ounces, which is 15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.94 g

8.2%

Raw Rowal has 7.93786 g of Fat per 14 ounces, which is 8.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.97 g

3.04%

Raw Rowal has 0.97238785 g of Saturated Fat per 14 ounces, which is 3.04% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 6

No information available

Cholesterol

No information available

Carbohydrate95 g

73%

Raw Rowal has 94.857427 g of Carbohydrate per 14 ounces, which is 73% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars56 g

77%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Rowal has 55.961913 g of Sugars per 14 ounces, which is 77% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2 g

2.74%

≤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]

Raw Rowal has 1.984465 g of Fructose per 14 ounces, which is 2.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.37 g

Raw Rowal has 4.365823 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose49.6 g

Raw Rowal has 49.611625 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber24.6 g

64.8%

Raw Rowal has 24.607366 g of Fiber per 14 ounces, which is 64.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.13 g

16.3%

Raw Rowal has 9.128539 g of Protein per 14 ounces, which is 16.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rowal

Vitamin A75.4 μg

8.38%

RAE, retinol activity equivalents

Raw Rowal has 75.40967 μg of Vitamin A per 14 ounces, which is 8.38% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B1

Thiamine

No information available

Vitamin B2

Riboflavin

No information available

Vitamin B3

Niacin, nicotinic acid, niacinamide

No information available

Vitamin B5

Pantothenic acid

No information available

Vitamin B6

Pyridoxine

No information available

Vitamin B7

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B12

Cobalamin

No information available

Vitamin C102 mg

114%

Ascorbic acid

Raw Rowal has 102.398394 mg of Vitamin C per 14 ounces, which is 114% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Rowal

Calcium59.5 mg

5.95%

Raw Rowal has 59.53395 mg of Calcium per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper4.2 mg

467%

Raw Rowal has 4.2070658 mg of Copper per 14 ounces, which is 467% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron8.73 mg

109%

Raw Rowal has 8.731646 mg of Iron per 14 ounces, which is 109% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30.2%

Raw Rowal has 127.00576 mg of Magnesium per 14 ounces, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.62 mg

26.7%

Raw Rowal has 0.61518415 mg of Manganese per 14 ounces, which is 26.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus206 mg

29.5%

Raw Rowal has 206.38436 mg of Phosphorus per 14 ounces, which is 29.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium520 mg

15.3%

Raw Rowal has 519.92983 mg of Potassium per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium16 mg

1.06%

Raw Rowal has 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.7 mg

15.5%

Raw Rowal has 1.7066399 mg of Zinc per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water283 g

7.66%

Raw Rowal has 283.381602 g of Water per 14 ounces, which is 7.66% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Rowal:

14 ounces of Rowal has outstanding amounts of Vitamin C.
It has a good amount of Vitamin A.

Minerals in 14 ounces of Raw Rowal:

14 ounces of Rowal has outstanding amounts of Copper and Iron.
It is an excellent source of Magnesium, Manganese and Phosphorus.
It also has a good amount of Potassium and Zinc.
This fruit has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Rowal:

14 ounces of Rowal is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Fat and Protein.
It also has some Saturated Fat and Fructose.
It has no Glucose and Sucrose.

Compare Raw Rowal with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Rowal

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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