Nutrients in 500 calories of Rowal

Raw Rowal (Pangium edule).

Weight per 500 Calories

Rowal

451g

Raw Rowal has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

78%

500 kcal ▼

Macro Nutrients

Rowal

Energy500 kcal

17.2%

Raw Rowal has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9 g

9.3%

Raw Rowal has 9.009009009009 g of Fat per 500 calories, which is 9.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.45%

Raw Rowal has 1.1036036036036 g of Saturated Fat per 500 calories, which is 3.45% 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

Carbohydrate108 g

83%

Raw Rowal has 107.65765765766 g of Carbohydrate per 500 calories, which is 83% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars63.5 g

87.6%

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

Raw Rowal has 63.513513513514 g of Sugars per 500 calories, which is 87.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.25 g

3.1%

≤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 2.2522522522523 g of Fructose per 500 calories, which is 3.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.95 g

Raw Rowal has 4.954954954955 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose56.3 g

Raw Rowal has 56.306306306306 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber28 g

73.5%

Raw Rowal has 27.927927927928 g of Fiber per 500 calories, which is 73.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.4 g

18.5%

Raw Rowal has 10.36036036036 g of Protein per 500 calories, which is 18.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rowal

Vitamin A85.6 μg

9.5%

RAE, retinol activity equivalents

Raw Rowal has 85.585585585586 μg of Vitamin A per 500 calories, which is 9.5% 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 C116 mg

129%

Ascorbic acid

Raw Rowal has 116.21621621622 mg of Vitamin C per 500 calories, which is 129% 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

Calcium67.6 mg

6.76%

Raw Rowal has 67.567567567568 mg of Calcium per 500 calories, which is 6.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper4.77 mg

531%

Raw Rowal has 4.7747747747748 mg of Copper per 500 calories, which is 531% 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

Iron9.9 mg

124%

Raw Rowal has 9.9099099099099 mg of Iron per 500 calories, which is 124% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium144 mg

34.3%

Raw Rowal has 144.14414414414 mg of Magnesium per 500 calories, which is 34.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.7 mg

30.4%

Raw Rowal has 0.6981981981982 mg of Manganese per 500 calories, which is 30.4% 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

Phosphorus234 mg

33.5%

Raw Rowal has 234.23423423423 mg of Phosphorus per 500 calories, which is 33.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium590 mg

17.4%

Raw Rowal has 590.09009009009 mg of Potassium per 500 calories, which is 17.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium18 mg

1.2%

Raw Rowal has 18.018018018018 mg of Sodium per 500 calories, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.94 mg

17.6%

Raw Rowal has 1.9369369369369 mg of Zinc per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water322 g

8.7%

Raw Rowal has 321.62162162162 g of Water per 500 calories, which is 8.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Rowal:

500 calories of Rowal has outstanding amounts of Vitamin C.
It has a good amount of Vitamin A.

Minerals in 500 calories of Raw Rowal:

500 calories 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 500 calories of Raw Rowal:

500 calories of Rowal has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fiber.
It also has a good amount of Fat and Protein.
This fruit 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 500 calories of Rowal

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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