Nutrients in 100 grams of Rowal

Raw Rowal (Pangium edule).

Macros Ratio

Protein Fat Carbs

15%

78%

100 g ▼

Macro Nutrients

Rowal

Energy111 kcal

3.83%

Raw Rowal has 111 kcal of Energy per 100 grams, which is 3.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2 g

2.06%

Raw Rowal has 2 g of Fat per 100 grams, which is 2.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.25 g

0.77%

Raw Rowal has 0.245 g of Saturated Fat per 100 grams, which is 0.77% 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

Carbohydrate24 g

18.4%

Raw Rowal has 23.9 g of Carbohydrate per 100 grams, which is 18.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14 g

19.4%

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

Raw Rowal has 14.1 g of Sugars per 100 grams, which is 19.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.5 g

0.69%

≤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 0.5 g of Fructose per 100 grams, which is 0.69% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.1 g

Raw Rowal has 1.1 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose12.5 g

Raw Rowal has 12.5 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.2 g

16.3%

Raw Rowal has 6.2 g of Fiber per 100 grams, which is 16.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.3 g

4.1%

Raw Rowal has 2.3 g of Protein per 100 grams, which is 4.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rowal

Vitamin A19 μg

2.1%

RAE, retinol activity equivalents

Raw Rowal has 19 μg of Vitamin A per 100 grams, which is 2.1% 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 C26 mg

28.7%

Ascorbic acid

Raw Rowal has 25.8 mg of Vitamin C per 100 grams, which is 28.7% 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

Calcium15 mg

1.5%

Raw Rowal has 15 mg of Calcium per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.06 mg

118%

Raw Rowal has 1.06 mg of Copper per 100 grams, which is 118% 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

Iron2.2 mg

27.5%

Raw Rowal has 2.2 mg of Iron per 100 grams, which is 27.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32 mg

7.6%

Raw Rowal has 32 mg of Magnesium per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.16 mg

6.74%

Raw Rowal has 0.155 mg of Manganese per 100 grams, which is 6.74% 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

Phosphorus52 mg

7.43%

Raw Rowal has 52 mg of Phosphorus per 100 grams, which is 7.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium131 mg

3.85%

Raw Rowal has 131 mg of Potassium per 100 grams, which is 3.85% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium4 mg

0.27%

Raw Rowal has 4 mg of Sodium per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.43 mg

3.9%

Raw Rowal has 0.43 mg of Zinc per 100 grams, which is 3.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water71.4 g

1.93%

Raw Rowal has 71.4 g of Water per 100 grams, which is 1.93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Rowal:

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

Minerals in 100 grams of Raw Rowal:

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

Macronutrients in 100 grams of Raw Rowal:

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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