Nutrients in 5 ounces of Rowal

Raw Rowal (Pangium edule).

Macros Ratio

Protein Fat Carbs

15%

78%

5 oz ▼

Macro Nutrients

Rowal

Energy157 kcal

5.43%

Raw Rowal has 157.339725 kcal of Energy per 5 ounces, which is 5.43% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.83 g

2.92%

Raw Rowal has 2.83495 g of Fat per 5 ounces, which is 2.92% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Raw Rowal has 0.347281375 g of Saturated Fat per 5 ounces, which is 1.1% 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

Carbohydrate34 g

26%

Raw Rowal has 33.8776525 g of Carbohydrate per 5 ounces, which is 26% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20 g

27.6%

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

Raw Rowal has 19.9863975 g of Sugars per 5 ounces, which is 27.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.71 g

0.98%

≤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 0.7087375 g of Fructose per 5 ounces, which is 0.98% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.56 g

Raw Rowal has 1.5592225 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose17.7 g

Raw Rowal has 17.7184375 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.8 g

23%

Raw Rowal has 8.788345 g of Fiber per 5 ounces, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.26 g

5.82%

Raw Rowal has 3.2601925 g of Protein per 5 ounces, which is 5.82% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rowal

Vitamin A27 μg

RAE, retinol activity equivalents

Raw Rowal has 26.932025 μg of Vitamin A per 5 ounces, which is 3% 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 C36.6 mg

40.6%

Ascorbic acid

Raw Rowal has 36.570855 mg of Vitamin C per 5 ounces, which is 40.6% 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

Calcium21.3 mg

2.13%

Raw Rowal has 21.262125 mg of Calcium per 5 ounces, which is 2.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.5 mg

167%

Raw Rowal has 1.5025235 mg of Copper per 5 ounces, which is 167% 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

Iron3.1 mg

39%

Raw Rowal has 3.118445 mg of Iron per 5 ounces, which is 39% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.4 mg

10.8%

Raw Rowal has 45.3592 mg of Magnesium per 5 ounces, which is 10.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.22 mg

9.55%

Raw Rowal has 0.219708625 mg of Manganese per 5 ounces, which is 9.55% 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

Phosphorus73.7 mg

10.5%

Raw Rowal has 73.7087 mg of Phosphorus per 5 ounces, which is 10.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium186 mg

5.46%

Raw Rowal has 185.689225 mg of Potassium per 5 ounces, which is 5.46% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium5.67 mg

0.38%

Raw Rowal has 5.6699 mg of Sodium per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.61 mg

5.54%

Raw Rowal has 0.60951425 mg of Zinc per 5 ounces, which is 5.54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water101 g

2.74%

Raw Rowal has 101.207715 g of Water per 5 ounces, which is 2.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Rowal:

5 ounces of Rowal is an excellent source of Vitamin C.
It has some Vitamin A.

Minerals in 5 ounces of Raw Rowal:

5 ounces of Rowal has outstanding amounts of Copper.
It is an excellent source of Iron.
It also has a good amount of Magnesium, Manganese and Phosphorus.
This fruit has some Potassium and Zinc.
While 5 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 5 ounces of Raw Rowal:

5 ounces of Rowal is an excellent source of Carbohydrate, Sugars and Fiber.
It has some Fat and Protein.
While 5 ounces of product has trace amounts of 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 5 ounces of Rowal

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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