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Rowal
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Rowal

Rowal Raw
Database: Standard Release (Common)
Nutrition Facts
Serving Size
1 cup (228g)
Calories253
% Daily Value *
Total Fat 4.6g7%
Saturated Fat 0.6g3%
Trans Fat 0g
Cholesterol ~mg~%
Sodium 9.1mg0%
Total Carbohydrate 54.5g18%
Dietary Fiber 14.1g57%
Total Sugars 32.1g64%
Includes ~g Added Sugars~%
Protein 5.2g10%
Vitamin C 58.8mg65%
Vitamin D ~μg~%
Iron 5mg28%
Calcium 34.2mg3%
Potassium 298.7mg6%
Phosphorus 118.6mg9%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
~ = missing data
What is this food made of?
72%Water
2%Fat
24%Carbs
2%Protein

Macronutrients by %DV


Bar length represents the %DV. (~ = missing data)
  • Calories13% DV253 calories
  • Fat7% DV4.6g
  • Saturated Fats3% DV0.6g
  • Cholesterol~% DV~mg
  • Carbohydrate18% DV54.5g
  • Fiber57% DV14.1g
  • Sugars64% DV32.1g
  • Protein10% DV5.2g

Common Minerals by %DV


Bar length represents the %DV. (~ = missing data)
  • Calcium3% DV34.2mg
  • Iron, Fe28% DV5mg
  • Potassium, K6% DV298.7mg
  • Sodium0% DV9.1mg
  • Magnesium17% DV73mg
  • Zinc, Zn9% DV1mg

Common Vitamins by %DV


Bar length represents the %DV. (~ = missing data)
  • Vitamin A, RAE5% DV43.3μg
  • Vitamin B12~% DV~μg
  • Vitamin C65% DV58.8mg
  • Vitamin D~% DV~μg
  • Vitamin E~% DV~mg
  • Vitamin K~% DV~μg
Macronutrients
Macronutrients %DV
~ = missing data
Weight228g
Calories 253 13%
Fat 4.6g 7%
Protein 5.2g 10%
Carbohydrate 54.5g 18%
Sugars 32.1g 64%
Fiber 14.1g 57%
Cholesterol ~mg ~%
Saturated Fats 0.6g 3%
Net-Carbs 40.4g
Trans Fatty Acids 0g
Minerals
Minerals %DV
~ = missing data
Weight228g
Calcium 34.2mg 3%
Iron, Fe 5mg 28%
Potassium, K 298.7mg 6%
Magnesium 73mg 17%
Phosphorus, P 118.6mg 9%
Sodium 9.1mg 0%
Zinc, Zn 1mg 9%
Copper, Cu 2.4mg 269%
Manganese 0.4mg 15%
Selenium, Se ~μg ~%
Fluoride, F ~μg ~%
Molybdenum ~μg
Iodine, I ~μg
Chlorine ~mg
Chromium ~μg
Vitamins
Vitamins %DV
~ = missing data
Weight228g
Vitamin A, RAE 43.3μg 5%
Vitamin C 58.8mg 65%
Thiamin (B1) ~mg ~%
Riboflavin (B2) ~mg ~%
Niacin (B3) ~mg ~%
Vitamin B5 (PA) ~mg ~%
Vitamin B6 ~mg ~%
Biotin ~μg
Folate (B9) ~μg ~%
Folic acid ~μg ~%
Food Folate ~μg ~%
Folate DFE ~μg ~%
Choline ~mg ~%
Vitamin B12 ~μg ~%
Retinol 0μg
Carotene, beta 524.4μg 5%
Carotene, alpha 0μg 0%
Cryptoxanthin, beta ~μg ~%
Vitamin A, IU 873.2IU 29%
Lycopene ~μg
Lut + Zeaxanthin ~μg
Vitamin E ~mg ~%
Vitamin D ~μg ~%
Vitamin D2 ~μg
Vitamin D3 ~μg
Vitamin D (IU) ~IU ~%
Vitamin K ~μg ~%
Vitamin K1 ~μg
Menaquinone-4 ~μg
Other
Other
~ = missing data
Weight228g
Water 162.8g
Ash 1g
Alcohol ~g
Caffeine ~mg
Theobromine ~mg
PRAL score -1.71
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight228g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose 28.5g
Glucose (Dextrose) 2.5g
Fructose 1.1g
Lactose 0g
Maltose 0g
Galactose 0g
Starch ~g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
Fats %AI
~ = missing data
Weight228g
Monosaturated Fats ~mg
Polyunsaturated Fats ~mg
Omega 3s ~mg ~%
Omega 6s ~mg ~%
Omega 3 to Omega 6 Ratio ~
Omega 6 to Omega 3 Ratio ~
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) ~mg
22:5 n-3 (DPA) ~mg
22:6 n-3 (DHA) ~mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 ~mg
6:0 ~mg
8:0 ~mg
10:0 ~mg
12:0 ~mg
13:0 ~mg
14:0 ~mg
15:0 ~mg
16:0 ~mg
17:0 ~mg
18:0 ~mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated ~mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated ~mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 ~mg
22:1 undifferentiated ~mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff ~mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff ~mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 ~mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated ~mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
Amino Acids %RDI
~ = missing data
Weight228g
Betaine ~mg
Tryptophan ~mg ~%
Threonine ~mg ~%
Isoleucine ~mg ~%
Leucine ~mg ~%
Lysine ~mg ~%
Methionine ~mg ~%
Cystine ~mg ~%
Phenylalanine ~mg ~%
Tyrosine ~mg ~%
Valine ~mg ~%
Arginine ~mg
Histidine ~mg ~%
Alanine ~mg
Aspartic acid ~mg
Glutamic acid ~mg
Glycine ~mg
Proline ~mg
Serine ~mg
Hydroxyproline ~mg
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