Comparing Nutrients in 1 pound Cherry juice, tart VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cherry juice, tart	Broccoli Raab	Recommended Dietary Allowance
Energy	9.23% 268kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	NA	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	9.94% 13g	130g per day for Men 19-50 years
Sugars	76.4% 55.4g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.9% 59mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	24% 1.9mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	78% 1.8mg	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	11% 77mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.4% 386g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Raw Broccoli Raab contains 2.7 times more Vitamin B1, 4.6 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• 1 pound of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Cherry juice, tart as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Broccoli Raab contains 8.3 times more Calcium, 5.1 times more Iron, 2 times more Magnesium, 6.6 times more Manganese, 4.3 times more Phosphorus, 8.3 times more Sodium and 25.7 times more Zinc than Cherry juice, tart.
• Both Cherry juice, tart and Broccoli Raab contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherry juice, tart has 2.7 times more Energy, 4.8 times more Carbohydrate, 32.1 times more Sugars and 29.1 times more Fructose than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.2 times more Protein than Cherry juice, tart.
• 1 pound of Cherry juice, tart provide inadequate amounts of Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Energy