Comparing Nutrients in 1 kilogram Cherry juice, tart VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cherry juice, tart	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	20.3% 590kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	24% 31g	130g per day for Men 19-50 years
Sugars	168% 122g	8.55% 6.2g	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	68.3% 49.5g	3.3% 2.4g	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	% 72.6g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	169% 2.2mg	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	NA	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 130mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	83.3% 0.75mg	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	52.5% 4.2mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	165% 3.8mg	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	24.3% 170mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23% 852g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherry juice, tart VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cherry juice, tart vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 2.8 times more Vitamin B1, 5.9 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• 1 kilogram of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Cherry juice, tart as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cherry juice, tart vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 9.1 times more Calcium, 1.8 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 6.3 times more Manganese, 4.8 times more Phosphorus, 2.1 times more Potassium, 14 times more Sodium and 18 times more Zinc than Cherry juice, tart.
• Both Cherry juice, tart and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherry juice, tart has 2.4 times more Energy, 4.4 times more Carbohydrate, 19.7 times more Sugars and 20.6 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 12.4 times more Protein than Cherry juice, tart.
• 1 kilogram of Cherry juice, tart provide inadequate amounts of Protein
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy