Comparing Nutrients in 14 ounces OrangesVS Rowal

Macros Ratio

Protein Fat Carbs

Oranges

91%

Rowal

15%

78%

14 oz ▼

Macro Nutrients

Orangesvs Rowal

6.43%187kcal

Energy

15%441kcal

187 kcalvs441 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.49%0.48g

Fat

8.2%7.94g

0.48 gvs7.94 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g

Saturated Fat

3.04%0.97g

0.06 gvs0.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g

Omega 3

0.028 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.42%0.071g

Omega 6

0.071 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%46.6g

Carbohydrate

73%95g

46.6 gvs95 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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51%37g

Sugars

77%56g

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

37 gvs56 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.74%2g

≤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]

NA gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.37g

NA gvs4.37 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%49.6g

NA gvs49.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g

Fiber

64.8%24.6g

9.53 gvs24.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.66%3.73g

Protein

16.3%9.13g

3.73 gvs9.13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Rowal

4.85%43.7μg

Vitamin A

8.38%75.4μg

RAE, retinol activity equivalents

43.7 μgvs75.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg

Vitamin B1

Thiamine

0.35 mgvsNA mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg

Vitamin B2

Riboflavin

0.16 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7%1.1mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

1.1 mgvsNA mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%0.99mg

Vitamin B5

Pantothenic acid

0.99 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B6

Pyridoxine

0.24 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29.8%119μg

Vitamin B9

Folates and Folic Acid

119 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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235%211mg

Vitamin C

114%102mg

Ascorbic acid

211 mgvs102 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.76%0.71mg

Vitamin E

Tocopherols and Tocotrienols

0.71 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Rowal

16%159mg

Calcium

5.95%59.5mg

159 mgvs59.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg

Copper

467%4.2mg

0.18 mgvs4.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.96%0.4mg

Iron

109%8.73mg

0.4 mgvs8.73 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

30.2%127mg

39.7 mgvs127 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.3%0.099mg

Manganese

26.7%0.62mg

0.099 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.94%55.6mg

Phosphorus

29.5%206mg

55.6 mgvs206 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%718mg

Potassium

15.3%520mg

718 mgvs520 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg

Selenium

2 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

1.06%16mg

0 mgvs16 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg

Zinc

15.5%1.7mg

0.28 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.3%344g

Water

7.66%283g

344 gvs283 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Oranges vs Rowal:

Raw Oranges have 2.1 times more Vitamin C than Raw Rowal.
While Raw Rowal contains 1.7 times more Vitamin A than Raw Oranges.

Comparing minerals per 14 ounces for Oranges vs Rowal:

Raw Oranges have 2.7 times more Calcium, 1.4 times more Potassium and 1.2 times more Water than Raw Rowal.
While Raw Rowal contains 23.6 times more Copper, 22 times more Iron, 3.2 times more Magnesium, 6.2 times more Manganese, 3.7 times more Phosphorus and 6.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

Raw Rowal contains 2.4 times more Energy, 16.7 times more Fat, 2 times more Carbohydrate, 1.5 times more Sugars, 2.6 times more Fiber and 2.4 times more Protein than Raw Oranges.
Both Raw Oranges as well as Raw Rowal have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OrangesVS Valencia OrangesRowalVS Valencia OrangesOrangesVS Traditional PineappleRowalVS Traditional Pineapple

Compare Foods

Comparing Nutrients in 14 ounces OrangesVS Rowal

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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