Comparing Nutrients in 1 pound Rowal VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.4% 503kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.8% 68mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.75% 324g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Frozen Broccoli Spears per 1 lb

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

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

• 1 lb of Frozen Broccoli Spears contains 3 times more Vitamin A and 2.6 times more Vitamin C than Raw Rowal.

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

• 1 pound of Rowal has 29.4 times more Copper, 3.1 times more Iron, 2 times more Magnesium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.7 times more Calcium, 1.7 times more Manganese, 1.9 times more Potassium and 1.3 times more Water than Raw Rowal.
• Both Rowal and Frozen Broccoli Spears contain similar levels of Phosphorus per one pound.
• 1 pound of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rowal has 3.8 times more Energy, 5.9 times more Fat, 4.5 times more Carbohydrate, 9.6 times more Sugars and 2.1 times more Fiber than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.3 times more Protein than Raw Rowal.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy