Comparing Nutrients in 1 pound Boiled Broccoli VS Pie fillings, cherry, low calorie

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pie fillings, cherry, low calorie	6%	3%	91%

Macro Nutrients

	Boiled Broccoli	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Energy	5.47% 159kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	42% 54.3g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	57.2% 41.5g	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	4.63% 3.36g	NA	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Vitamin A	39% 349μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	9.42% 0.12mg	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	122% 490μg	4.54% 18μg	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	327% 294mg	14% 12.7mg	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	44% 6.58mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	42.3% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	11.2% 0.26mg	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	43.4% 304mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 405g	10.6% 394g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Pie fillings, cherry, low calorie:

• Boiled and Drained Broccoli has 7.7 times more Vitamin A, 3.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B5, 7.4 times more Vitamin B6, 27 times more Vitamin B9, 23.2 times more Vitamin C, more Vitamin E and more Vitamin K than Pie fillings, cherry, low calorie.
• Both Boiled and Drained Broccoli as well as Pie fillings, cherry, low calorie have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Pie fillings, cherry, low calorie:

• Boiled and Drained Broccoli has 3.6 times more Calcium, 2 times more Iron, 2.6 times more Magnesium, 3.4 times more Manganese, 4.5 times more Phosphorus, 2.5 times more Potassium, 16 times more Selenium, 3.4 times more Sodium and 6.4 times more Zinc than Pie fillings, cherry, low calorie.
• While Pie fillings, cherry, low calorie contain 1.4 times more Copper than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Pie fillings, cherry, low calorie have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has more Omega 3, 2.8 times more Fiber and 2.9 times more Protein than Pie fillings, cherry, low calorie.
• While Pie fillings, cherry, low calorie contain 1.5 times more Energy, 1.7 times more Carbohydrate and 6.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Pie fillings, cherry, low calorie have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.