Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Rowal

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Rowal	Recommended Dietary Allowance
Energy	4.38% 127kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	83.4% 108g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	88.2% 64g	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	NA	3.13% 2.27g	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	NA	% 5g	g per day for Men 19-50 years
Sucrose	NA	% 56.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	74% 28g	38g per day for Men 19-50 years
Protein	25% 14g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Rowal	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	9.58% 86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	NA	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	63.5% 254μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Rowal	Recommended Dietary Allowance
Calcium	15% 150mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	534% 4.8mg	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	34.6% 2.77mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	30.6% 0.7mg	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	31.8% 222mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11% 411g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Rowal per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Rowal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Rowal:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.7 times more Vitamin A and 1.6 times more Vitamin C than Rowal.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Rowal:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.2 times more Calcium, 1.4 times more Manganese and 1.3 times more Water than Rowal.
• While 1 lb of Raw Rowal contains 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.
• Both Cooked Chopped Frozen Broccoli and Rowal contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Protein than Rowal.
• While 1 lb of Raw Rowal contains 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.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy