Rowal (raw) nutrition facts
Pangium edule
100 grams of rowal, raw contain 111 calories, 2.3 g of protein, 24 g of carbohydrates and 2 g of fat. It is an excellent source of copper (118% DV), vitamin C (29% DV) and dietary fiber (22% DV). Most of its calories (78%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Copper118%
- Vitamin C29%
- Dietary fiber22%
- Iron12%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 19 µg | 2% |
| Vitamin C | 25.8 mg | 29% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 15 mg | 1% |
| Iron | 2.2 mg | 12% |
| Potassium | 131 mg | 3% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 52 mg | 4% |
| Zinc | 0.43 mg | 4% |
| Copper | 1.06 mg | 118% |
| Manganese | 0.16 mg | 7% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 71.4 g | - |
How it compares to other fruits and fruit juices
| Per 100 g | Rowal (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 111 | 87.3 | +27% |
| Protein | 2.3 g | 0.91 g | +152% |
| Total carbohydrate | 23.9 g | 21.6 g | +11% |
| Total fat | 2 g | 0.55 g | +265% |
| Dietary fiber | 6.2 g | 2.45 g | +153% |
| Total sugars | 14.1 g | 16.2 g | -13% |
| Sodium | 4 mg | 16.1 mg | -75% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 167783. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.