Comparing Nutrients in 1 kilogram Broccoli VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Broccoli	Red Sour Cherries	Recommended Dietary Allowance
Energy	11.7% 340kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	94% 122g	130g per day for Men 19-50 years
Sugars	23.4% 17g	117% 85g	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	9.38% 6.8g	48.4% 35g	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	% 41.8g	g per day for Men 19-50 years
Sucrose	% 1g	% 8g	g per day for Men 19-50 years
Fiber	68.4% 26g	42% 16g	38g per day for Men 19-50 years
Protein	50.4% 28g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	34% 0.44mg	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	158% 630μg	20% 80μg	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	991% 892mg	111% 100mg	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	52% 7.8mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Red Sour Cherries	Recommended Dietary Allowance
Calcium	47% 470mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	116% 1.04mg	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	91% 7.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	48.7% 1.12mg	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	94% 660mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24% 893g	23.3% 861g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Red Sour Cherries:

• Raw Broccoli has 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 4 times more Vitamin B5, 4 times more Vitamin B6, 7.9 times more Vitamin B9, 8.9 times more Vitamin C, 11.1 times more Vitamin E and 48.4 times more Vitamin K than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 2.1 times more Vitamin A than Raw Broccoli.
• Both Raw Broccoli as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Red Sour Cherries:

• Raw Broccoli has 2.9 times more Calcium, 2.3 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 1.8 times more Potassium, more Selenium, 11 times more Sodium and 4.1 times more Zinc than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 2.1 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Red Sour Cherries have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.4 times more Omega 3, 1.6 times more Fiber and 2.8 times more Protein than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 1.5 times more Energy, 1.8 times more Carbohydrate, 5 times more Sugars and 5.2 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.