Nutrients in 1 kilogram of Rowal

Raw Rowal (Pangium edule).

Macros Ratio

Protein Fat Carbs

15%

78%

1 kg ▼

Macro Nutrients

Rowal

Energy1110 kcal

38.3%

Raw Rowal has 1110 kcal of Energy per 1 kilogram, which is 38.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat20 g

20.6%

Raw Rowal has 20 g of Fat per 1 kilogram, which is 20.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.45 g

7.66%

Raw Rowal has 2.45 g of Saturated Fat per 1 kilogram, which is 7.66% 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

Carbohydrate239 g

184%

Raw Rowal has 239 g of Carbohydrate per 1 kilogram, which is 184% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars141 g

194%

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

Raw Rowal has 141 g of Sugars per 1 kilogram, which is 194% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose5 g

6.9%

≤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 5 g of Fructose per 1 kilogram, which is 6.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose11 g

Raw Rowal has 11 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose125 g

Raw Rowal has 125 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber62 g

163%

Raw Rowal has 62 g of Fiber per 1 kilogram, which is 163% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23 g

41%

Raw Rowal has 23 g of Protein per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Rowal

Vitamin A190 μg

21%

RAE, retinol activity equivalents

Raw Rowal has 190 μg of Vitamin A per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

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 C258 mg

287%

Ascorbic acid

Raw Rowal has 258 mg of Vitamin C per 1 kilogram, which is 287% 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

Calcium150 mg

15%

Raw Rowal has 150 mg of Calcium per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper10.6 mg

1178%

Raw Rowal has 10.6 mg of Copper per 1 kilogram, which is 1178% 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

Iron22 mg

275%

Raw Rowal has 22 mg of Iron per 1 kilogram, which is 275% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium320 mg

76%

Raw Rowal has 320 mg of Magnesium per 1 kilogram, which is 76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.55 mg

67.4%

Raw Rowal has 1.55 mg of Manganese per 1 kilogram, which is 67.4% 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

Phosphorus520 mg

74.3%

Raw Rowal has 520 mg of Phosphorus per 1 kilogram, which is 74.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1310 mg

38.5%

Raw Rowal has 1310 mg of Potassium per 1 kilogram, which is 38.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium40 mg

2.67%

Raw Rowal has 40 mg of Sodium per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.3 mg

39%

Raw Rowal has 4.3 mg of Zinc per 1 kilogram, which is 39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water714 g

19.3%

Raw Rowal has 714 g of Water per 1 kilogram, which is 19.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Rowal:

1 kilogram of Rowal has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin A.

Minerals in 1 kilogram of Raw Rowal:

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

Macronutrients in 1 kilogram of Raw Rowal:

1 kilogram of Rowal has outstanding amounts of Carbohydrate, Sugars and Fiber.
It is an excellent source of Fat and Protein.
It also has a good amount of Saturated Fat.
This fruit has some 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 1 kilogram of Rowal

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Rowal with: