Rowal, Raw has a average-calorie, average-carb, low-fat and low-protein content. It is a good source of Vitamin C.

The food contains 23.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2.3 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 83, for Rowal, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein7%
 Calories from Fat15%
 Calories from Carbs78%

Why this is good for you

  • Very high in Vitamin C
  • Very low in Saturated Fat
  • High in Dietary Fiber
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A383 IU7.7%Top 30%High
Retinol0 mcg
Retinol Activity Equivalent19 mcg
Alpha Carotene0 mcg
Beta Carotene230 mcg
Vitamin C25.8 mg43%Top 10%Very High

Mineral Analysis

Calcium15 mg1.5%Mid 40%Average
Iron2.2 mg12.2%Top 30%High
Magnesium32 mg8%Top 30%High
Phosphorus52 mg5.2%Bottom 30%Low
Potassium131 mg3.7%Bottom 30%Low
Sodium4 mg0.2%Bottom 10%Very Low
Zinc0.43 mg2.9%Mid 40%Average
Copper1.1 mg53%Top 10%Very High
Manganese0.15 mg7.7%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate23.9 g8%Mid 40%Average
Dietary Fiber6.2 g24.8%Top 10%Very High
Sugars14.1 g
Sucrose12498.9 mg
Glucose1099.9 mg
Fructose500 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein2.3 g4.6%Bottom 30%Low

Fat Analysis

Total Fat2 g3.1%Mid 40%Average
Saturated Fat0.24 g1.2%Bottom 30%Low
Total Trans Fatty Acids0 g

Other Nutrients Analysis

Alcohol0 g
Water71.4 g
Ash0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 111 Calories from Fat 17

% Daily Value *

Total Fat 2 g 3.1%

Saturated Fat 0.24 g 1.2%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 4 mg 0.2%

Total Carbohydrates 23.9 g 8%

Dietary Fiber 6.2 g24.8%

Sugars 14.1 g

Protein 2.3 g 4.6%

Vitamin A 7.7% Vitamin C 43%

Calcium 1.5% Iron 12.2%

*Based on a 2000 Calorie diet

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