Comparing Nutrients in 14 ounces Sweet Cherries VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Sweet Cherries	Broccoli	Recommended Dietary Allowance
Energy	8.62% 250kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	70% 51g	9.3% 6.75g	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	29.4% 21.3g	3.72% 2.7g	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	% 26g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	27% 10.3g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.82% 0.61mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	53.4% 0.69mg	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	3.97% 16μg	62.5% 250μg	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	31% 27.8mg	393% 354mg	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	1.85% 0.28mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	18% 1.43mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	36.2% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	8.56% 3.85μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.3mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.82% 326g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 10.3 times more Vitamin A, 2.6 times more Vitamin B1, 3.5 times more Vitamin B2, 4.1 times more Vitamin B3, 2.9 times more Vitamin B5, 3.6 times more Vitamin B6, 15.8 times more Vitamin B9, 12.7 times more Vitamin C, 11.1 times more Vitamin E and 48.4 times more Vitamin K than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweet Cherries vs Broccoli:

• Raw Sweet Cherries have 1.2 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Calcium, 2 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, more Sodium and 5.9 times more Zinc than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Cherries have 1.9 times more Energy, 2.4 times more Carbohydrate, 7.5 times more Sugars and 7.9 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Omega 3 and 2.7 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Raw Sweet Cherries as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.