Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cherimoya

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cherimoya	8%	7%	85%

Macro Nutrients

	Boiled Broccoli	Cherimoya	Recommended Dietary Allowance
Energy	12% 350kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	136% 177g	130g per day for Men 19-50 years
Sugars	19% 14g	178% 129g	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	10.2% 7.4g	86.6% 62.8g	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	% 4.9g	% 59.3g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 6.6g	g per day for Men 19-50 years
Fiber	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	42.5% 24g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cherimoya	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	198% 2.57mg	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	270% 1080μg	57.5% 230μg	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	721% 649mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cherimoya	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	40.4% 0.93mg	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	96% 670mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	24% 893g	21.5% 794g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cherimoya per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cherimoya to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cherimoya:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 4.7 times more Vitamin B9, 5.2 times more Vitamin C and 5.4 times more Vitamin E than Cherimoya.
• While 1 kg of Raw Cherimoya contains 1.6 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cherimoya provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cherimoya have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Cherimoya have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cherimoya:

• 1 kilogram of Boiled Broccoli has 4 times more Calcium, 2.5 times more Iron, 1.2 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 5.9 times more Sodium and 2.8 times more Zinc than Cherimoya.
• Both Boiled Broccoli and Cherimoya contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Cherimoya lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.5 times more Protein than Cherimoya.
• While 1 kg of Raw Cherimoya contains 2.1 times more Energy, 1.3 times more Omega 3, 2.5 times more Carbohydrate, 9.3 times more Sugars and 8.5 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cherimoya offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Raw Cherimoya provide inadequate amounts of Omega 6 in one kilogram.