Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rowal	7%	15%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Rowal	Recommended Dietary Allowance
Energy	1.27% 37kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	26% 34g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	27.6% 20g	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	1.62% 1.18g	0.98% 0.71g	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	% 1.06g	% 1.56g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	11% 4.25g	23% 8.8g	38g per day for Men 19-50 years
Protein	7.1% 4g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rowal	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	23.7% 95μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	40.6% 36.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rowal	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	167% 1.5mg	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	14.4% 1.15mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	9.55% 0.22mg	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	10% 71mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Rowal per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Rowal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Rowal:

• 5 ounces of Frozen Chopped Broccoli have 2.7 times more Vitamin A and 2.2 times more Vitamin C than Rowal.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Rowal:

• 5 ounces of Frozen Chopped Broccoli have 3.7 times more Calcium, 1.9 times more Manganese, 1.6 times more Potassium and 1.3 times more Water than Rowal.
• While 5 oz of Raw Rowal contain 27.9 times more Copper, 2.7 times more Iron and 1.8 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rowal contain similar levels of Phosphorus and Zinc per five ounces.
• 5 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Protein than Rowal.
• While 5 oz of Raw Rowal contain 4.3 times more Energy, 6.9 times more Fat, 5 times more Carbohydrate, 10.4 times more Sugars and 2.1 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy