Comparing Nutrients in 7 ounces Rowal VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Rowal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.6% 220kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	38.6% 28g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Rowal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.9% 181g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 2.7 times more Vitamin A and 2.2 times more Vitamin C than Raw Rowal.

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

• Raw Rowal has 27.9 times more Copper, 2.7 times more Iron and 1.8 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.7 times more Calcium, 1.9 times more Manganese, 1.6 times more Potassium, 6 times more Sodium and 1.3 times more Water than Raw Rowal.
• Both Raw Rowal and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Rowal has 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.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Fructose than Raw Rowal.
• Both Raw Rowal and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 7 oz.
• Both Raw Rowal as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 7 oz.