Comparing Nutrients in 7 ounces Rowal VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rowal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.6% 220kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	38.6% 28g	4.02% 2.9g	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	1.37% 0.99g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Rowal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20% 0.26mg	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	27.8% 111μg	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	57% 51mg	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	7.5% 0.067mg	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	54.6% 4.37mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	19.2% 0.44mg	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	14.7% 103mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rowal vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 2.7 times more Vitamin A and 1.6 times more Vitamin C than Raw Rowal.

Comparing minerals per 7 ounces for Rowal vs Cooked Chopped Frozen Broccoli:

• Raw Rowal has 31.2 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Calcium, 1.4 times more Manganese and 1.3 times more Water than Raw Rowal.
• Both Raw Rowal and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Rowal has 4 times more Energy, 16.7 times more Fat, 4.5 times more Carbohydrate, 9.6 times more Sugars and 2.1 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Protein than Raw Rowal.
• Both Raw Rowal as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 7 oz.