Comparing Nutrients in 14 ounces Rowal VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rowal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15% 441kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	77% 56g	8.05% 5.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.74% 2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.37g	NA	g per day for Men 19-50 years
Sucrose	% 49.6g	NA	g per day for Men 19-50 years
Fiber	64.8% 24.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Rowal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	114% 102mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	109% 8.73mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29.5% 206mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.66% 283g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rowal vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 2.7 times more Vitamin A and 1.6 times more Vitamin C than Raw Rowal.

Comparing minerals per 14 ounces for Rowal vs Cooked Chopped Frozen Broccoli:

• Raw Rowal has 31.2 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Calcium, 1.4 times more Manganese and 1.3 times more Water than Raw Rowal.
• Both Raw Rowal and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Rowal has 4 times more Energy, 16.7 times more Fat, 4.5 times more Carbohydrate, 9.6 times more Sugars and 2.1 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Protein than Raw Rowal.
• Both Raw Rowal as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.