Iron in Rowal, raw

2.2 mg

28% of the RDA for adult men (8 mg) , 12% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Copper > 97% Dietary Fiber > 84% Vitamin C > 83% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Dietary Fiber 6.2 g
> 84%
Carbohydrate 23.9 g
> 62%
of which Sugars 14.1 g
> 77%
Vitamins
Vitamin C 25.8 mg
> 83%
Vitamin A 19.0 µg
> 55%
Minerals
Copper 1.1 mg
> 97%
Magnesium 32.0 mg
> 76%
Manganese 0.2 mg
> 59%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Fruits rankings
Iron in foods Rowal, raw Per 100g · USDA FoodData Central