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Nutrients in 300 calories of Rowal

Raw Rowal (Pangium edule).

Weight per 300 Calories

Rowal
270g

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

Macros Ratio

Protein Fat Carbs
7%
15%
78%
300 kcal ▼

Macro Nutrients

Rowal
Energy300 kcal
10.3%
Raw Rowal has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.4 g
5.57%
Raw Rowal has 5.4054054054054 g of Fat per 300 calories, which is 5.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.66 g
2.07%
Raw Rowal has 0.66216216216216 g of Saturated Fat per 300 calories, which is 2.07% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol
NA
No information available
Carbohydrate64.6 g
49.7%
Raw Rowal has 64.594594594595 g of Carbohydrate per 300 calories, which is 49.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars38 g
52.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Rowal has 38.108108108108 g of Sugars per 300 calories, which is 52.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.35 g
1.86%
≤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 1.3513513513514 g of Fructose per 300 calories, which is 1.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose2.97 g
%
Raw Rowal has 2.972972972973 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose33.8 g
%
Raw Rowal has 33.783783783784 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber16.8 g
44%
Raw Rowal has 16.756756756757 g of Fiber per 300 calories, which is 44% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.2 g
11%
Raw Rowal has 6.2162162162162 g of Protein per 300 calories, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Rowal
Vitamin A51.4 μg
5.7%
RAE, retinol activity equivalents
Raw Rowal has 51.351351351351 μg of Vitamin A per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B1
NA
Thiamine
No information available
Vitamin B2
NA
Riboflavin
No information available
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
No information available
Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B6
NA
Pyridoxine
No information available
Vitamin B7
NA
Biotin
No information available
Vitamin B9
NA
Folates and Folic Acid
No information available
Vitamin B12
NA
Cobalamin
No information available
Vitamin C69.7 mg
77.5%
Ascorbic acid
Raw Rowal has 69.72972972973 mg of Vitamin C per 300 calories, which is 77.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Rowal
Calcium40.5 mg
4.05%
Raw Rowal has 40.540540540541 mg of Calcium per 300 calories, which is 4.05% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.86 mg
318%
Raw Rowal has 2.8648648648649 mg of Copper per 300 calories, which is 318% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.95 mg
74.3%
Raw Rowal has 5.9459459459459 mg of Iron per 300 calories, which is 74.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium86.5 mg
20.6%
Raw Rowal has 86.486486486486 mg of Magnesium per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.42 mg
18.2%
Raw Rowal has 0.41891891891892 mg of Manganese per 300 calories, which is 18.2% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus141 mg
20%
Raw Rowal has 140.54054054054 mg of Phosphorus per 300 calories, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium354 mg
10.4%
Raw Rowal has 354.05405405405 mg of Potassium per 300 calories, which is 10.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium11 mg
0.72%
Raw Rowal has 10.810810810811 mg of Sodium per 300 calories, which is 0.72% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.16 mg
10.6%
Raw Rowal has 1.1621621621622 mg of Zinc per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water193 g
5.2%
Raw Rowal has 192.97297297297 g of Water per 300 calories, which is 5.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Rowal:
Minerals in 300 calories of Raw Rowal:
Macronutrients in 300 calories of Raw Rowal:



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