Comparing Nutrients in 1 pound Cherry juice, tart VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cherry juice, tart	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	9.23% 268kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	76.4% 55.4g	9.2% 6.67g	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	31% 22.5g	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	% 33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	17% 0.15mg	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	24% 1.9mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	44% 1mg	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% 77mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.4% 386g	11% 411g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains 3.5 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Cherry juice, tart and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 1 lb.
• Both Cherry juice, tart as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cherry juice, tart has 1.2 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium, 1.5 times more Iron, 3.7 times more Manganese, 2.9 times more Phosphorus and 9.3 times more Zinc than Cherry juice, tart.
• Both Cherry juice, tart and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cherry juice, tart has 2.1 times more Energy, 2.6 times more Carbohydrate and 8.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 10 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.