Nutrients in 100 calories of Rowal

Raw Rowal (Pangium edule).

Weight per 100 Calories

Rowal

90g

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

Macros Ratio

Protein Fat Carbs

15%

78%

100 kcal ▼

Macro Nutrients

Rowal

Energy100 kcal

3.45%

Raw Rowal has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.86%

Raw Rowal has 1.8018018018018 g of Fat per 100 calories, which is 1.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.69%

Raw Rowal has 0.22072072072072 g of Saturated Fat per 100 calories, which is 0.69% 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

Carbohydrate21.5 g

16.6%

Raw Rowal has 21.531531531532 g of Carbohydrate per 100 calories, which is 16.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars12.7 g

17.5%

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

Raw Rowal has 12.702702702703 g of Sugars per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.45 g

0.62%

≤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 0.45045045045045 g of Fructose per 100 calories, which is 0.62% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.99 g

Raw Rowal has 0.99099099099099 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose11.3 g

Raw Rowal has 11.261261261261 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.6 g

14.7%

Raw Rowal has 5.5855855855856 g of Fiber per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.07 g

3.7%

Raw Rowal has 2.0720720720721 g of Protein per 100 calories, which is 3.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rowal

Vitamin A17 μg

1.9%

RAE, retinol activity equivalents

Raw Rowal has 17.117117117117 μg of Vitamin A per 100 calories, which is 1.9% 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 C23.2 mg

26%

Ascorbic acid

Raw Rowal has 23.243243243243 mg of Vitamin C per 100 calories, which is 26% 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

Calcium13.5 mg

1.35%

Raw Rowal has 13.513513513514 mg of Calcium per 100 calories, which is 1.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.95 mg

106%

Raw Rowal has 0.95495495495495 mg of Copper per 100 calories, which is 106% 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

Iron2 mg

24.8%

Raw Rowal has 1.981981981982 mg of Iron per 100 calories, which is 24.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium29 mg

6.86%

Raw Rowal has 28.828828828829 mg of Magnesium per 100 calories, which is 6.86% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.14 mg

6.07%

Raw Rowal has 0.13963963963964 mg of Manganese per 100 calories, which is 6.07% 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

Phosphorus47 mg

6.7%

Raw Rowal has 46.846846846847 mg of Phosphorus per 100 calories, which is 6.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium118 mg

3.47%

Raw Rowal has 118.01801801802 mg of Potassium per 100 calories, which is 3.47% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium3.6 mg

0.24%

Raw Rowal has 3.6036036036036 mg of Sodium per 100 calories, which is 0.24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.39 mg

3.52%

Raw Rowal has 0.38738738738739 mg of Zinc per 100 calories, which is 3.52% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water64.3 g

1.74%

Raw Rowal has 64.324324324324 g of Water per 100 calories, which is 1.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Rowal:

100 calories of Rowal is an excellent source of Vitamin C.
The product has trace amounts of Vitamin A.

Minerals in 100 calories of Raw Rowal:

100 calories of Rowal has outstanding amounts of Copper.
It is an excellent source of Iron.
It also has some Magnesium, Manganese, Phosphorus, Potassium and Zinc.
While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 calories of Raw Rowal:

100 calories of Rowal has a good amount of Carbohydrate, Sugars and Fiber.
It has some Protein.
While 100 calories of product has trace amounts of Fat, it has no Saturated Fat, Fructose, Glucose and Sucrose.

Compare Raw Rowal with:

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

Food Info

Nutrients in 100 calories of Rowal

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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