Comparing Nutrients in 1 pound Rowal VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Rowal	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.4% 503kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	25% 32.6g	130g per day for Men 19-50 years
Sugars	88.2% 64g	8.7% 6.3g	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	3.13% 2.27g	4.63% 3.36g	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	% 5g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 0.36g	g per day for Men 19-50 years
Fiber	74% 28g	39.4% 15g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Rowal	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	69.8% 0.91mg	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	122% 490μg	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	130% 117mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	125% 9.98mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	38.3% 0.88mg	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	33.7% 236mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	8.75% 324g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rowal vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 4.1 times more Vitamin A and 2.5 times more Vitamin C than Raw Rowal.

Comparing minerals per 1 pound for Rowal vs Boiled Broccoli:

• Raw Rowal has 17.4 times more Copper, 3.3 times more Iron and 1.5 times more Magnesium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Calcium, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 10.3 times more Sodium than Raw Rowal.
• Both Raw Rowal and Boiled and Drained Broccoli have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 3.2 times more Energy, 4.9 times more Fat, 3.3 times more Carbohydrate, 10.1 times more Sugars and 1.9 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Fructose than Raw Rowal.
• Both Raw Rowal and Boiled and Drained Broccoli have similar amounts of Protein per 1 lb.
• Both Raw Rowal as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.