Comparing Nutrients in 1 pound 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	17.4% 503kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	88.2% 64g	9.2% 6.67g	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	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 56.7g	NA	g per day for Men 19-50 years
Fiber	74% 28g	36% 13.6g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Rowal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Lets compare vitamin content per 1 pound 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 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.