Comparing Nutrients in 100 grams 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	3.83% 111kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	19.4% 14g	2.03% 1.47g	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	0.69% 0.5g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 12.5g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	7.9% 3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.1% 19μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.5% 0.18mg	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	23.5% 94μg	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	28.7% 26mg	76% 68.3mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.5% 15mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	4% 0.036mg	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	27.5% 2.2mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	11% 0.26mg	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	7.43% 52mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	NA	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Rowal versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rowal vs Frozen Broccoli Spears:

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

Comparing minerals per 100 grams for Rowal vs Frozen Broccoli Spears:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Frozen Broccoli Spears contain 1.3 times more Protein than Raw Rowal.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy