Rowal, Raw

Serving Size 100 grams

Nutritional Value and Analysis

Rowal, Raw with a serving size of 100 grams has a total of 111 calories with 2 grams of fat. The serving size is equivalent to 100 grams of food and contains 18 calories from fat. This item is classified as fruits and fruit juices foods.

This food is a good source of copper and vitamin c but is high in sugars. Rowal, Raw is a low fat food because it contains less than 3 grams of fat per serving.

Sugars 56% of DV

A serving of 100 grams of rowal, raw has 56% of the recommended daily intake of sugars.

Copper 118% of DV

A serving of 100 grams of rowal, raw has 118% of the recommended daily needs of copper.

Vitamin C 43% of DV

A serving of 100 grams of rowal, raw has 43% of the recommended daily needs of vitamin c.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 111 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.3g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 4mg 0%
Total Carbohydrate 23.9g 8%
Dietary Fiber 6.2g 25%
Sugars 14g
Protein 2g
Vitamin A 8% Vitamin C 43%
Calcium 1% Iron 12%

* Percent Daily Values are based on a 2,000 calorie diet.


NutrientAmountDV %
Vitamin A383 IU8%
Vitamin A, RAE19 µg2%
Alpha Carotene0 µg-
Beta Carotene230 µg-
Vitamin C25.8 mg43%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.


NutrientAmountDV %
Carbohydrate23.9 g8%
Sugars14.1 g56%
→ Sucrose12.5 g-
→ Glucose1.1 g-
→ Fructose0.5 g-
→ Lactose0 g-
→ Maltose0 g-
→ Galactose0 g-
Fiber6.2 g25%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat2 g3%
Saturated Fats0.25 g1%
Trans Fats0 g0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein2.3 g5%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.


NutrientAmountDV %
Calcium15 mg1%
Copper1.06 mg118%
Iron2.2 mg12%
Magnesium32 mg8%
Manganese0.16 mg7%
Phosphorus52 mg4%
Potassium131 mg3%
Sodium4 mg0%
Zinc0.43 mg4%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.


NutrientAmountDV %

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.


NutrientAmountDV %
Ash0.4 g-
Water71.4 g-

Calories Burn off Time

How long would it take to burn off Rowal, Raw with 111calories? A brisk walk for 24 minutes, jogging for 11 minutes, or hiking for 19 minutes will help your burn off the calories in rowal, raw.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less23 minutes
Dancing20 minutes
Golfing20 minutes
Hiking19 minutes
Light Gardening20 minutes
Stretching37 minutes
Walking - 3.5 mph24 minutes
Weight Training - light workout31 minutes
Aerobics14 minutes
Basketball15 minutes
Bicycling - 10 mph or more11 minutes
Running - 5 mph11 minutes
Swimming13 minutes
Walking - 4.5 mph15 minutes
Weight Training - vigorous workout15 minutes
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Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium