Comparing Nutrients in 5 ounces Rowal VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Rowal	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	5.43% 157kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	7.74% 10g	130g per day for Men 19-50 years
Sugars	27.6% 20g	3.4% 2.47g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Rowal	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	3% 27μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.4% 0.25mg	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	21.3% 85μg	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	98% 88mg	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	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	13% 0.12mg	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	21.3% 1.7mg	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	14% 0.32mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	NA	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Boiled Brussels Sprouts per 5 oz

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

Lets compare vitamin content per 5 ounces of Rowal vs Boiled Brussels Sprouts:

• 5 oz of Boiled and Drained Brussels Sprouts contain 2.1 times more Vitamin A and 2.4 times more Vitamin C than Raw Rowal.

Comparing minerals per 5 ounces for Rowal vs Boiled Brussels Sprouts:

• 5 ounces of Rowal have 12.8 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium and 1.3 times more Zinc than Boiled Brussels Sprouts.
• While 5 oz of Boiled and Drained Brussels Sprouts contain 2.4 times more Calcium, 1.5 times more Manganese and 2.4 times more Potassium than Raw Rowal.
• Both Rowal and Boiled Brussels Sprouts 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 3.1 times more Energy, 4 times more Fat, 3.4 times more Carbohydrate, 8.1 times more Sugars and 2.4 times more Fiber than Boiled Brussels Sprouts.
• Both Rowal and Boiled Brussels Sprouts offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Brussels Sprouts provide inadequate amounts of Energy