Comparing Nutrients in 1 kilogram Cherries, tart, dried, sweetened VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cherries, tart, dried, sweetened	Broccoli Raab	Recommended Dietary Allowance
Energy	115% 3330kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	22% 28.5g	130g per day for Men 19-50 years
Sugars	926% 672g	5.24% 3.8g	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	NA	2.34% 1.7g	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	65.8% 25g	71% 27g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	157% 1410μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	132% 1.7mg	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	27.5% 110μg	208% 830μg	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	214% 193mg	224% 202mg	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	11.3% 1.7mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Broccoli Raab	Recommended Dietary Allowance
Calcium	38% 380mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	46.7% 0.42mg	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	85% 6.8mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	172% 3.95mg	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	51.4% 360mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	4.5% 166g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, tart, dried, sweetened versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cherries, tart, dried, sweetened vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 7.5 times more Vitamin B9, 9.5 times more Vitamin E and 43.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Broccoli Raab provide similar amounts of Vitamin A and Vitamin C per one kilogram.
• 1 kilogram of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Cherries, tart, dried, sweetened as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cherries, tart, dried, sweetened vs Broccoli Raab:

• 1 kilogram of Cherries, tart, dried, sweetened has 5.5 times more Copper and 1.9 times more Potassium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.8 times more Calcium, 3.1 times more Iron, 2 times more Phosphorus, 2.5 times more Sodium, 3.1 times more Zinc and 5.6 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Broccoli Raab contain similar levels of Magnesium per one kilogram.
• Both Cherries, tart, dried, sweetened as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, tart, dried, sweetened has 15.1 times more Energy, 28.2 times more Carbohydrate and 176.7 times more Sugars than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.1 times more Omega 3 and 2.5 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Cherries, tart, dried, sweetened as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.