Comparing Nutrients in 5 ounces Cherimoya VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cherimoya	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.67% 106kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	7.83% 10g	130g per day for Men 19-50 years
Sugars	25% 18.2g	2.7% 1.97g	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	12.3% 8.9g	1.45% 1.05g	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	% 8.4g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.94g	% 0.11g	g per day for Men 19-50 years
Fiber	11% 4.25g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.97% 2.23g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	22% 0.28mg	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	8.15% 32.6μg	38.3% 153μg	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	20% 18mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	4.8% 0.38mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	5.73% 0.13mg	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	5.26% 37mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.04% 113g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherimoya vs Boiled Broccoli:

• Raw Cherimoya has 1.6 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.8 times more Vitamin B5, 4.7 times more Vitamin B9, 5.2 times more Vitamin C and 5.4 times more Vitamin E than Raw Cherimoya.
• Both Raw Cherimoya and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Cherimoya as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cherimoya vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 4 times more Calcium, 2.5 times more Iron, 2.1 times more Manganese, 2.6 times more Phosphorus, 5.9 times more Sodium and 2.8 times more Zinc than Raw Cherimoya.
• Both Raw Cherimoya and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cherimoya has 2.1 times more Energy, 1.3 times more Omega 3, 2.5 times more Carbohydrate, 9.3 times more Sugars and 8.5 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Protein than Raw Cherimoya.
• Both Raw Cherimoya and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
• Both Raw Cherimoya as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.