Comparing Nutrients in 14 ounces Cherry juice, tart VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cherry juice, tart	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	8.07% 234kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	67% 48.5g	8.05% 5.83g	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	27% 19.6g	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	% 29g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	39.7% 0.52mg	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	55.6% 222μg	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	0% 0mg	177% 159mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	15% 0.13mg	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	21% 1.67mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	38.5% 0.89mg	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	9.64% 67.5mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.14% 338g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cherry juice, tart vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 3.5 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Cherry juice, tart and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 14 oz.
• Both Cherry juice, tart as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cherry juice, tart vs Cooked Chopped Frozen Broccoli:

• Cherry juice, tart has 1.2 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium, 1.5 times more Iron, 3.7 times more Manganese, 2.9 times more Phosphorus and 9.3 times more Zinc than Cherry juice, tart.
• Both Cherry juice, tart and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cherry juice, tart has 2.1 times more Energy, 2.6 times more Carbohydrate and 8.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 10 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.