Comparing Nutrients in 7 ounces Rowal VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.6% 220kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Rowal versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Frozen Broccoli Spears contain 3 times more Vitamin A and 2.6 times more Vitamin C than Raw Rowal.

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

• 7 ounces of Rowal have 29.4 times more Copper, 3.1 times more Iron, 2 times more Magnesium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Calcium, 1.7 times more Manganese, 1.9 times more Potassium and 1.3 times more Water than Raw Rowal.
• Both Rowal and Frozen Broccoli Spears contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rowal have 3.8 times more Energy, 5.9 times more Fat, 4.5 times more Carbohydrate, 9.6 times more Sugars and 2.1 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Protein than Raw Rowal.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Rowal VS Frozen Broccoli Spears

What are the health benefits of Rowal compared to Frozen Broccoli Spears?

Both raw and frozen broccoli spears are nutritious choices, but raw broccoli may have a slight edge in terms of nutrient content. Raw broccoli is rich in vitamin C, which can be lost during the freezing process. However, frozen broccoli can still be a convenient and healthy option as it retains many of its vitamins and minerals. Both forms of broccoli are excellent sources of fiber, antioxidants, and other essential nutrients that support overall health and well-being.

Can I lose weight easier by eating more Rowal or Frozen Broccoli Spears?

Both raw and frozen broccoli spears can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, the cooking method and portion size are also important factors to consider. Opt for steaming or roasting broccoli with minimal added fats and seasonings to keep the calorie content low. Additionally, be mindful of portion sizes to avoid overeating. Ultimately, incorporating a variety of nutrient-dense foods and maintaining a balanced diet is key for successful weight loss.

Should I eat more Rowal or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Rowal and frozen broccoli spears are nutritious options, but Rowal (tempeh) typically contains more protein and essential amino acids compared to broccoli. Therefore, incorporating more Rowal into your diet may be beneficial for muscle growth. Additionally, combining a variety of plant-based protein sources such as legumes, tofu, nuts, and seeds can help support muscle development.

What is the environmental impact of producing Rowal compared to Frozen Broccoli Spears?

Rowal, also known as water spinach, typically has a lower environmental impact compared to frozen broccoli spears. Rowal is a fast-growing vegetable that requires less water and land to cultivate, making it a more sustainable option. Additionally, rowal is often grown in water, which can help conserve soil and reduce the need for pesticides. On the other hand, broccoli production can be resource-intensive, requiring more water, land, and energy. Choosing rowal over frozen broccoli spears can be a more environmentally friendly choice.