Nutrients in 7 ounces of Rowal

Raw Rowal (Pangium edule).

Macros Ratio

Protein Fat Carbs

15%

78%

7 oz ▼

Macro Nutrients

Rowal

Energy220 kcal

7.6%

Raw Rowal has 220.275615 kcal of Energy per 7 ounces, which is 7.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.97 g

4.1%

Raw Rowal has 3.96893 g of Fat per 7 ounces, which is 4.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.49 g

1.5%

Raw Rowal has 0.486193925 g of Saturated Fat per 7 ounces, which is 1.5% 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

Carbohydrate47.4 g

36.5%

Raw Rowal has 47.4287135 g of Carbohydrate per 7 ounces, which is 36.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars28 g

38.6%

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

Raw Rowal has 27.9809565 g of Sugars per 7 ounces, which is 38.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.99 g

1.37%

≤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 0.9922325 g of Fructose per 7 ounces, which is 1.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.2 g

Raw Rowal has 2.1829115 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose25 g

Raw Rowal has 24.8058125 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.3 g

32.4%

Raw Rowal has 12.303683 g of Fiber per 7 ounces, which is 32.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.56 g

8.15%

Raw Rowal has 4.5642695 g of Protein per 7 ounces, which is 8.15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rowal

Vitamin A37.7 μg

4.2%

RAE, retinol activity equivalents

Raw Rowal has 37.704835 μg of Vitamin A per 7 ounces, which is 4.2% 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 C51 mg

57%

Ascorbic acid

Raw Rowal has 51.199197 mg of Vitamin C per 7 ounces, which is 57% 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

Calcium29.8 mg

2.98%

Raw Rowal has 29.766975 mg of Calcium per 7 ounces, which is 2.98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.1 mg

234%

Raw Rowal has 2.1035329 mg of Copper per 7 ounces, which is 234% 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

Iron4.37 mg

54.6%

Raw Rowal has 4.365823 mg of Iron per 7 ounces, which is 54.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63.5 mg

15%

Raw Rowal has 63.50288 mg of Magnesium per 7 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.31 mg

13.4%

Raw Rowal has 0.307592075 mg of Manganese per 7 ounces, which is 13.4% 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

Phosphorus103 mg

14.7%

Raw Rowal has 103.19218 mg of Phosphorus per 7 ounces, which is 14.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium260 mg

7.65%

Raw Rowal has 259.964915 mg of Potassium per 7 ounces, which is 7.65% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium7.94 mg

0.53%

Raw Rowal has 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.85 mg

7.76%

Raw Rowal has 0.85331995 mg of Zinc per 7 ounces, which is 7.76% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water142 g

3.83%

Raw Rowal has 141.690801 g of Water per 7 ounces, which is 3.83% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Rowal:

7 ounces of Rowal is an excellent source of Vitamin C.
It has some Vitamin A.

Minerals in 7 ounces of Raw Rowal:

7 ounces of Rowal has outstanding amounts of Copper.
It is an excellent source of Iron.
It also has a good amount of Magnesium, Manganese, Phosphorus, Potassium and Zinc.
This fruit has some Calcium.
It has no Sodium.

Macronutrients in 7 ounces of Raw Rowal:

7 ounces of Rowal is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
It also has some Fat.
While 7 ounces of product has trace amounts of Saturated Fat and Fructose, it has no Glucose and Sucrose.

Compare Raw Rowal with:

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

Food Info

Nutrients in 7 ounces of Rowal

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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