Comparing Nutrients in 1 pound Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Energy	13% 376kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.2% 96g	23% 30g	130g per day for Men 19-50 years
Sugars	101% 73.4g	10.6% 7.7g	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	32.5% 23.5g	4.25% 3.1g	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	% 36g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 9.98g	% 0.45g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31% 11.8g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	61% 0.79mg	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	4.54% 18μg	71.4% 286μg	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	18% 16.3mg	450% 405mg	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	5.14% 0.77mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	24.7% 0.22mg	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	20% 1.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	41.4% 0.95mg	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	11.7% 81.6mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Broccoli:

• Raw Broccoli contains 3.9 times more Vitamin A, 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 10.1 times more Vitamin B5, 8 times more Vitamin B6, 15.8 times more Vitamin B9, 24.8 times more Vitamin C, 4.6 times more Vitamin E and 112.9 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Broccoli:

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 2.9 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Calcium, 2.1 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium, more Selenium, 11 times more Sodium and 4.1 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 2.4 times more Energy, 3.2 times more Carbohydrate, 9.5 times more Sugars and 7.6 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Omega 3, 1.9 times more Fiber and 4.7 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.