Comparing Nutrients in 14 ounces Boiled Broccoli VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Boiled Broccoli	Sweet Cherries	Recommended Dietary Allowance
Energy	4.8% 139kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	49% 63.5g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	70% 51g	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	4.05% 2.94g	29.4% 21.3g	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	% 1.94g	% 26g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.6g	g per day for Men 19-50 years
Fiber	34.5% 13g	22% 8.33g	38g per day for Men 19-50 years
Protein	17% 9.45g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	34% 306μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	3.82% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	15% 0.19mg	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	107% 429μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	31% 27.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sweet Cherries	Recommended Dietary Allowance
Calcium	16% 159mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	0.2% 7.94μg	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	33.2% 2.66mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	12% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.56% 3.85μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.82% 326g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Sweet Cherries:

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B5, 4.1 times more Vitamin B6, 27 times more Vitamin B9, 9.3 times more Vitamin C, 20.7 times more Vitamin E and 67.2 times more Vitamin K than Raw Sweet Cherries.
• Both Boiled and Drained Broccoli as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Sweet Cherries:

• Boiled and Drained Broccoli has 3.1 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 3.2 times more Phosphorus, 1.3 times more Potassium, more Selenium, more Sodium and 6.4 times more Zinc than Raw Sweet Cherries.
• Both Boiled and Drained Broccoli and Raw Sweet Cherries have similar amounts of Copper and Water per 14 oz.
• Both Boiled and Drained Broccoli as well as Raw Sweet Cherries have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 4.6 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.8 times more Energy, 2.2 times more Carbohydrate, 9.2 times more Sugars and 7.3 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.