Comparing Nutrients in 1 kilogram Cherimoya VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Cherimoya has 1.6 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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 Raw Cherimoya.
• Both Raw Cherimoya and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw Cherimoya as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cherimoya vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 4 times more Calcium, 2.5 times more Iron, 2.1 times more Manganese, 2.6 times more Phosphorus, 5.9 times more Sodium and 2.8 times more Zinc than Raw Cherimoya.
• Both Raw Cherimoya and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cherimoya has 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.
• While Boiled and Drained Broccoli contains 1.5 times more Protein than Raw Cherimoya.
• Both Raw Cherimoya and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Raw Cherimoya as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.