Comparing Nutrients in 14 ounces Rowal VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Rowal	Broccoli	Recommended Dietary Allowance
Energy	15% 441kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	77% 56g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 0.4g	g per day for Men 19-50 years
Fiber	64.8% 24.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Rowal	Broccoli	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.66% 283g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 1.6 times more Vitamin A and 3.5 times more Vitamin C than Raw Rowal.

Comparing minerals per 14 ounces for Rowal vs Broccoli:

• Raw Rowal has 21.6 times more Copper, 3 times more Iron and 1.5 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 8.3 times more Sodium and 1.3 times more Water than Raw Rowal.
• Both Raw Rowal and Raw Broccoli have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Rowal has 3.3 times more Energy, 5.4 times more Fat, 3.6 times more Carbohydrate, 8.3 times more Sugars and 2.4 times more Fiber than Raw Broccoli.
• Both Raw Rowal and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Raw Rowal as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.