Comparing Nutrients in 5 ounces Cherimoya VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cherimoya	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.67% 106kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.11% 0.018g	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	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	25% 18.2g	2.87% 2.1g	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	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.94g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.97% 2.23g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	14% 0.18mg	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	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	5.35% 0.048mg	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	4.8% 0.38mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	5.73% 0.13mg	13.7% 0.32mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.04% 113g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherimoya VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cherimoya versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cherimoya vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Cherimoya have 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.4 times more Vitamin B9, 3.2 times more Vitamin C and 4.9 times more Vitamin E than Raw Cherimoya.
• 5 ounces of Cherimoya have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cherimoya as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cherimoya vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Cherimoya have 2 times more Copper, 1.3 times more Magnesium and 2 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 3.3 times more Calcium, 2.3 times more Iron, 2.4 times more Manganese, 1.9 times more Phosphorus and 1.8 times more Zinc than Raw Cherimoya.
• Both Cherimoya and Cooked Chopped Frozen Broccoli contain similar levels of Water per five ounces.
• 5 ounces of Cherimoya lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cherimoya have 2.7 times more Energy, 3.8 times more Omega 3, 3.3 times more Carbohydrate and 8.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2 times more Protein than Raw Cherimoya.
• Both Cherimoya and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Cherimoya as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.