Comparing Nutrients in 1 pound Broccoli VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Broccoli	Cherry juice, tart	Recommended Dietary Allowance
Energy	5.3% 154kcal	9.23% 268kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	NA	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	48% 62g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	76.4% 55.4g	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	4.25% 3.1g	31% 22.5g	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	% 33g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	23% 12.8g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	13% 0.17mg	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	71.4% 286μg	NA	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	450% 405mg	0% 0mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cherry juice, tart	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	21% 0.19mg	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	41.4% 3.3mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	12% 0.27mg	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	42.8% 299mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11% 405g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Cherry juice, tart:

• Raw Broccoli has 4.7 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Raw Broccoli and Cherry juice, tart have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Broccoli as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cherry juice, tart:

• Raw Broccoli has 3.6 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.5 times more Manganese, 3.9 times more Phosphorus, 2 times more Potassium, 8.3 times more Sodium and 13.7 times more Zinc than Cherry juice, tart.
• Both Raw Broccoli and Cherry juice, tart have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 9.1 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 1.7 times more Energy, 2.1 times more Carbohydrate, 7.2 times more Sugars and 7.3 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Cherry juice, tart have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.