Comparing Nutrients in 1 pound Rowal VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Rowal	Broccoli	Recommended Dietary Allowance
Energy	17.4% 503kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	23% 30g	130g per day for Men 19-50 years
Sugars	88.2% 64g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 0.45g	g per day for Men 19-50 years
Fiber	74% 28g	31% 11.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Rowal	Broccoli	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	24.7% 0.22mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	17% 1.86mg	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 Broccoli:

• Raw Broccoli contains 1.6 times more Vitamin A and 3.5 times more Vitamin C than Raw Rowal.

Comparing minerals per 1 pound for Rowal vs Broccoli:

• Raw Rowal has 21.6 times more Copper, 3 times more Iron and 1.5 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 8.3 times more Sodium and 1.3 times more Water than Raw Rowal.
• Both Raw Rowal and Raw Broccoli have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 3.3 times more Energy, 5.4 times more Fat, 3.6 times more Carbohydrate, 8.3 times more Sugars and 2.4 times more Fiber than Raw Broccoli.
• Both Raw Rowal and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Raw Rowal as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.