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Nutrients in 1 pound of Rowal

Raw Rowal (Pangium edule).

Macros Ratio

Protein Fat Carbs
7%
15%
78%
1 lb ▼

Macro Nutrients

Rowal
Energy503 kcal
17.4%
Raw Rowal has 503.48712 kcal of Energy per 1 pound, which is 17.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat9.07 g
9.35%
Raw Rowal has 9.07184 g of Fat per 1 pound, which is 9.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.1 g
3.47%
Raw Rowal has 1.1113004 g of Saturated Fat per 1 pound, which is 3.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol
NA
No information available
Carbohydrate108 g
83.4%
Raw Rowal has 108.408488 g of Carbohydrate per 1 pound, which is 83.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars64 g
88.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Rowal has 63.956472 g of Sugars per 1 pound, which is 88.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose2.27 g
3.13%
≤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 2.26796 g of Fructose per 1 pound, which is 3.13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose5 g
%
Raw Rowal has 4.989512 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose56.7 g
%
Raw Rowal has 56.699 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber28 g
74%
Raw Rowal has 28.122704 g of Fiber per 1 pound, which is 74% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein10.4 g
18.6%
Raw Rowal has 10.432616 g of Protein per 1 pound, which is 18.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Rowal
Vitamin A86 μg
9.58%
RAE, retinol activity equivalents
Raw Rowal has 86.18248 μg of Vitamin A per 1 pound, which is 9.58% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B1
NA
Thiamine
No information available
Vitamin B2
NA
Riboflavin
No information available
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
No information available
Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B6
NA
Pyridoxine
No information available
Vitamin B7
NA
Biotin
No information available
Vitamin B9
NA
Folates and Folic Acid
No information available
Vitamin B12
NA
Cobalamin
No information available
Vitamin C117 mg
130%
Ascorbic acid
Raw Rowal has 117.026736 mg of Vitamin C per 1 pound, which is 130% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Rowal
Calcium68 mg
6.8%
Raw Rowal has 68.0388 mg of Calcium per 1 pound, which is 6.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper4.8 mg
534%
Raw Rowal has 4.8080752 mg of Copper per 1 pound, which is 534% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron9.98 mg
125%
Raw Rowal has 9.979024 mg of Iron per 1 pound, which is 125% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium145 mg
34.6%
Raw Rowal has 145.14944 mg of Magnesium per 1 pound, which is 34.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.7 mg
30.6%
Raw Rowal has 0.7030676 mg of Manganese per 1 pound, which is 30.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus236 mg
33.7%
Raw Rowal has 235.86784 mg of Phosphorus per 1 pound, which is 33.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium594 mg
17.5%
Raw Rowal has 594.20552 mg of Potassium per 1 pound, which is 17.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium18 mg
1.2%
Raw Rowal has 18.14368 mg of Sodium per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.95 mg
17.7%
Raw Rowal has 1.9504456 mg of Zinc per 1 pound, which is 17.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water324 g
8.75%
Raw Rowal has 323.864688 g of Water per 1 pound, which is 8.75% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Rowal:
Minerals in 1 pound of Raw Rowal:
Macronutrients in 1 pound of Raw Rowal:



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