Comparing Nutrients in 300 calories RowalVS Extra Sweet Pineapple

Weight per 300 calories

Rowal

270g

Extra Sweet Pineapple

588g

Rowal has 2.2 times more energy per 100g than Extra Sweet Pineapple. It has average energy density when compared to other foods. Raw Extra Sweet Pineapple having low energy density.

Which food has more nutrients per 300 calories - Rowal or Extra Sweet Pineapple?

Macros Ratio

Protein Fat Carbs

Rowal

15%

78%

Extra Sweet Pineapple

94%

300 kcal ▼

Macro Nutrients

Rowalvs Extra Sweet Pineapple

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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5.57%5.4g

Fat

0.67%0.65g

5.4 gvs0.65 g

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

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2.07%0.66g

Saturated Fat

0.66 gvsNA g

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

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Omega 3

NA gvsNA g

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

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Omega 6

NA gvsNA g

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

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Cholesterol

NA mgvsNA mg

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

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49.7%64.6g

Carbohydrate

61%79.4g

64.6 gvs79.4 g

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

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52.6%38g

Sugars

83.7%60.7g

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

38 gvs60.7 g

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

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1.86%1.35g

Fructose

17.4%12.6g

≤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]

1.35 gvs12.6 g

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

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%2.97g

Glucose

%10g

2.97 gvs10 g

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

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%33.8g

Sucrose

%38g

33.8 gvs38 g

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

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44%16.8g

Fiber

21.7%8.24g

16.8 gvs8.24 g

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

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11%6.2g

Protein

5.57%3.1g

6.2 gvs3.1 g

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

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Vitamins

Rowalvs Extra Sweet Pineapple

5.7%51.4μg

Vitamin A

1.96%17.6μg

RAE, retinol activity equivalents

51.4 μgvs17.6 μg

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

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Vitamin B1

39.2%0.47mg

Thiamine

NA mgvs0.47 mg

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

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Vitamin B2

15%0.19mg

Riboflavin

NA mgvs0.19 mg

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

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Vitamin B3

18.6%3mg

Niacin, nicotinic acid, niacinamide

NA mgvs3 mg

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

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Vitamin B5

25.5%1.28mg

Pantothenic acid

NA mgvs1.28 mg

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

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Vitamin B6

51.6%0.67mg

Pyridoxine

NA mgvs0.67 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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Vitamin B9

28%112μg

Folates and Folic Acid

NA μgvs112 μg

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

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Vitamin B12

Cobalamin

NA μgvsNA μg

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

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77.5%69.7mg

Vitamin C

369%332mg

Ascorbic acid

69.7 mgvs332 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

0.78%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

3.43%4.1μg

Phytomenadione or phylloquinone

NA μgvs4.1 μg

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

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Minerals

Rowalvs Extra Sweet Pineapple

4.05%40.5mg

Calcium

7.65%76.5mg

40.5 mgvs76.5 mg

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

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318%2.86mg

Copper

74%0.66mg

2.86 mgvs0.66 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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74.3%5.95mg

Iron

20.6%1.65mg

5.95 mgvs1.65 mg

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

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20.6%86.5mg

Magnesium

17%70.6mg

86.5 mgvs70.6 mg

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

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18.2%0.42mg

Manganese

209%4.8mg

0.42 mgvs4.8 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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20%141mg

Phosphorus

6.72%47mg

141 mgvs47 mg

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

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10.4%354mg

Potassium

18.7%635mg

354 mgvs635 mg

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

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Selenium

1.07%0.59μg

NA μgvs0.59 μg

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

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0.72%11mg

Sodium

0.39%5.9mg

11 mgvs5.9 mg

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

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10.6%1.16mg

Zinc

6.4%0.71mg

1.16 mgvs0.71 mg

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

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5.2%193g

Water

13.6%504g

193 gvs504 g

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

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Lets compare vitamin content per 300 calories of Rowal vs Extra Sweet Pineapple:

Raw Rowal has 2.9 times more Vitamin A than Raw Extra Sweet Pineapple.
While Raw Extra Sweet Pineapple contains 4.8 times more Vitamin C than Raw Rowal.

Comparing minerals per 300 calories for Rowal vs Extra Sweet Pineapple:

Raw Rowal has 4.3 times more Copper, 3.6 times more Iron, 1.2 times more Magnesium, 3 times more Phosphorus and 1.6 times more Zinc than Raw Extra Sweet Pineapple.
While Raw Extra Sweet Pineapple contains 1.9 times more Calcium, 11.5 times more Manganese, 1.8 times more Potassium and 2.6 times more Water than Raw Rowal.

Comparison of macro-nutrients per 300 calories:

Raw Rowal has 8.4 times more Fat, 2 times more Fiber and 2 times more Protein than Raw Extra Sweet Pineapple.
While Raw Extra Sweet Pineapple contains 1.6 times more Sugars and 9.4 times more Fructose than Raw Rowal.
Both Raw Rowal and Raw Extra Sweet Pineapple have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Rowal as well as Raw Extra Sweet Pineapple have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

RowalVS Traditional PineappleExtra Sweet PineappleVS Traditional PineappleRowalVS ClementinesExtra Sweet PineappleVS Clementines

Compare Foods

Comparing Nutrients in 300 calories RowalVS Extra Sweet Pineapple

Weight per 300 calories

Which food has more nutrients per 300 calories - Rowal or Extra Sweet Pineapple?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: