Comparing Nutrients in 5 ounces Rowal VS 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	5.43% 157kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	27.6% 20g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.21g	g per day for Men 19-50 years
Fiber	23% 8.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Rowal	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3% 27μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	12% 0.11mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	23.4% 0.54mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	NA	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Cooked Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Rowal vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain 11.9 times more Vitamin A and 1.4 times more Vitamin C than Raw Rowal.

Comparing minerals per 5 ounces for Rowal vs Cooked Broccoli Raab:

• 5 ounces of Rowal have 14.1 times more Copper and 1.7 times more Iron than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 7.9 times more Calcium, 2.5 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium, 14 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Raw Rowal.
• Both Rowal and Cooked Broccoli Raab contain similar levels of Magnesium per five ounces.
• 5 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rowal have 4.4 times more Energy, 3.8 times more Fat, 7.7 times more Carbohydrate, 22.7 times more Sugars and 2.2 times more Fiber than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.7 times more Protein than Raw Rowal.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy