Comparing Nutrients in 1 pound Rowal VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Rowal	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.4% 503kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	57% 0.91g	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	11% 14g	130g per day for Men 19-50 years
Sugars	88.2% 64g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 0.68g	g per day for Men 19-50 years
Fiber	74% 28g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Rowal	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.8% 68mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.75% 324g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Cooked Broccoli Raab per 1 lb

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

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

• 1 lb of Cooked Broccoli Raab contains 11.9 times more Vitamin A and 1.4 times more Vitamin C than Raw Rowal.

Comparing minerals per 1 pound for Rowal vs Cooked Broccoli Raab:

• 1 pound of Rowal has 14.1 times more Copper and 1.7 times more Iron than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 7.9 times more Calcium, 2.5 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium, 14 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Raw Rowal.
• Both Rowal and Cooked Broccoli Raab contain similar levels of Magnesium per one pound.
• 1 pound of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rowal has 4.4 times more Energy, 3.8 times more Fat, 7.7 times more Carbohydrate, 22.7 times more Sugars and 2.2 times more Fiber than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.7 times more Protein than Raw Rowal.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy