Comparing Nutrients in 1 pound Rowal VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rowal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.4% 503kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	88.2% 64g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Rowal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	8.75% 324g	11.2% 415g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 2.7 times more Vitamin A and 2.2 times more Vitamin C than Raw Rowal.

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

• Raw Rowal has 27.9 times more Copper, 2.7 times more Iron and 1.8 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.7 times more Calcium, 1.9 times more Manganese, 1.6 times more Potassium, 6 times more Sodium and 1.3 times more Water than Raw Rowal.
• Both Raw Rowal and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 4.3 times more Energy, 6.9 times more Fat, 5 times more Carbohydrate, 10.4 times more Sugars and 2.1 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Fructose than Raw Rowal.
• Both Raw Rowal and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 lb.
• Both Raw Rowal as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 1 lb.