Comparing Nutrients in 300 calories Rowal VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Rowal: 270g
• Boiled Spears Frozen Broccoli: 1071g

Rowal has 4 times more energy per 100g than Boiled Spears Frozen Broccoli. It has average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Rowal or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rowal	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	44% 57.4g	130g per day for Men 19-50 years
Sugars	52.6% 38g	21.7% 15.8g	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	1.86% 1.35g	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	% 2.97g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	84.6% 32g	38g per day for Men 19-50 years
Protein	11% 6.2g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Rowal	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.7% 51.4μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	107% 1.4mg	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	80.4% 321μg	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	77.5% 69.7mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	51% 0.46mg	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	74.3% 5.95mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	151% 3.5mg	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	20% 141mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	NA	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	5.2% 193g	26.3% 972g	3700g per day for Men 19-50 years

Rowal VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rowal or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Rowal vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 10.6 times more Vitamin A and 6.2 times more Vitamin C than Raw Rowal.
• 300 calories of Rowal have insufficient amounts of Vitamin A

Comparing minerals per 300 calories for Rowal vs Boiled Spears Frozen Broccoli:

• 300 calories of Rowal have 6.2 times more Copper than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 13.5 times more Calcium, 2.5 times more Magnesium, 8.3 times more Manganese, 4.2 times more Phosphorus, 5.4 times more Potassium, 23.8 times more Sodium, 2.8 times more Zinc and 5 times more Water than Raw Rowal.
• Both Rowal and Boiled Spears Frozen Broccoli contain similar levels of Iron per 300 calories.
• 300 calories of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rowal have 2.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Fiber and 5.3 times more Protein than Raw Rowal.
• Both Rowal and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.