Comparing Nutrients in 300 calories Rowal VS Cooked Broccoli Raab

Weight per 300 calories

• Rowal: 270g
• Cooked Broccoli Raab: 1200g

Rowal has 4.4 times more energy per 100g than Cooked Broccoli Raab. It has average energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Rowal or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	NA	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	NA	2.2% 0.37g	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	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	52.6% 38g	10.3% 7.44g	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	3.97% 2.88g	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	% 2.76g	g per day for Men 19-50 years
Sucrose	% 33.8g	% 1.8g	g per day for Men 19-50 years
Fiber	44% 16.8g	88.4% 33.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Rowal	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.7% 51.4μg	303% 2724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	108% 5.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	203% 2.64mg	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	213% 852μg	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	493% 444mg	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	202% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2560% 3072μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	142% 1416mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	100% 0.9mg	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	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	198% 4.56mg	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	141% 984mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	121% 4116mg	3400mg per day for Men 19-50 years
Selenium	NA	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	45% 672mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	5.2% 193g	29.6% 1097g	3700g per day for Men 19-50 years

Rowal VS Cooked Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rowal or Cooked Broccoli Raab?

Lets compare vitamin content per 300 calories of Rowal vs Cooked Broccoli Raab:

• 300 kcal of Cooked Broccoli Raab contain 53 times more Vitamin A and 6.4 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 Cooked Broccoli Raab:

• 300 calories of Rowal have 3.2 times more Copper than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 34.9 times more Calcium, 2.6 times more Iron, 3.7 times more Magnesium, 10.9 times more Manganese, 7 times more Phosphorus, 11.6 times more Potassium, 62.2 times more Sodium, 5.6 times more Zinc and 5.7 times more Water than Raw Rowal.
• 300 calories of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rowal have 1.7 times more Carbohydrate and 5.1 times more Sugars than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 2 times more Fiber and 7.4 times more Protein than Raw Rowal.
• Both Rowal and Cooked Broccoli Raab offer comparable quantities of Energy per 300 calories.