Comparing Nutrients in 500 calories Cherries, tart, dried, sweetened VS Cooked Broccoli Raab

Weight per 500 calories

• Cherries, tart, dried, sweetened: 150g
• Cooked Broccoli Raab: 2000g

Cherries, tart, dried, sweetened have 13.3 times more energy per 100g than Cooked Broccoli Raab. It has high energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cherries, tart, dried, sweetened or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cherries, tart, dried, sweetened	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	48% 62.4g	130g per day for Men 19-50 years
Sugars	139% 101g	17% 12.4g	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	NA	6.62% 4.8g	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	NA	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	9.88% 3.75g	147% 56g	38g per day for Men 19-50 years
Protein	3.35% 1.88g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.26% 0.087mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	338% 4.4mg	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	4.13% 16.5μg	355% 1420μg	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	32% 29mg	822% 740mg	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	1.7% 0.26mg	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.66μg	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.7% 57mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	38.2% 0.34mg	167% 1.5mg	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	12.8% 1.02mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	NA	330% 7.6mg	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	7.72% 54mg	234% 1640mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.5mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.38mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.67% 25g	49.4% 1828g	3700g per day for Men 19-50 years

Cherries, Tart, Dried, Sweetened VS Cooked Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cherries, tart, dried, sweetened or Cooked Broccoli Raab?

Lets compare vitamin content per 500 calories of Cherries, tart, dried, sweetened vs Cooked Broccoli Raab:

• 500 kcal of Cooked Broccoli Raab contain 21.4 times more Vitamin A, 38.8 times more Vitamin B1, 18.5 times more Vitamin B2, 31 times more Vitamin B3, 29 times more Vitamin B6, 86 times more Vitamin B9, 25.5 times more Vitamin C, 198.2 times more Vitamin E and 668.6 times more Vitamin K than Cherries, tart, dried, sweetened .
• 500 calories of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Cherries, tart, dried, sweetened as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cherries, tart, dried, sweetened vs Cooked Broccoli Raab:

• 500 kcal of Cooked Broccoli Raab contain 41.4 times more Calcium, 4.4 times more Copper, 24.9 times more Iron, 16.3 times more Magnesium, 30.3 times more Phosphorus, 12.2 times more Potassium, 43.3 times more Selenium, 57.4 times more Sodium, 28.8 times more Zinc and 73.3 times more Water than Cherries, tart, dried, sweetened .
• 500 calories of Cherries, tart, dried, sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cherries, tart, dried, sweetened have 1.9 times more Carbohydrate and 8.1 times more Sugars than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 9.5 times more Fat, 29.1 times more Omega 3, 14.9 times more Fiber and 40.8 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Cooked Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Cherries, tart, dried, sweetened provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cherries, tart, dried, sweetened as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.