Comparing Nutrients in 1 kilogram 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	38.3% 1110kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	41% 53.5g	130g per day for Men 19-50 years
Sugars	194% 141g	20.3% 14.7g	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	6.9% 5g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 125g	NA	g per day for Men 19-50 years
Fiber	163% 62g	79% 30g	38g per day for Men 19-50 years
Protein	41% 23g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Rowal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	21% 190μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	100% 1.3mg	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	140% 560μg	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	287% 258mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1178% 10.6mg	37.8% 0.34mg	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	275% 22mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	97% 2.23mg	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	74.3% 520mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	19.3% 714g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.