Comparing Nutrients in 5 ounces Rowal VS 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	5.43% 157kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	27.6% 20g	2.87% 2.1g	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	0.98% 0.71g	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	% 1.56g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	23% 8.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Rowal	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3% 27μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	10.6% 42.5μg	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	40.6% 36.6mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	6.77% 0.061mg	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	39% 3.1mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	20% 0.46mg	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	10.5% 73.7mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Boiled Spears Frozen Broccoli per 5 oz

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

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

• 5 oz of Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Vitamin A and 1.6 times more Vitamin C than Raw Rowal.

Comparing minerals per 5 ounces for Rowal vs Boiled Spears Frozen Broccoli:

• 5 ounces of Rowal have 24.7 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium and 1.4 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3.4 times more Calcium, 2.1 times more Manganese, 1.4 times more Potassium and 1.3 times more Water than Raw Rowal.
• Both Rowal and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus per five ounces.
• 5 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rowal have 4 times more Energy, 18.2 times more Fat, 4.5 times more Carbohydrate, 9.6 times more Sugars and 2.1 times more Fiber than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Protein than Raw Rowal.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy