Comparing Nutrients in 5 ounces Cherries, tart, dried, sweetened VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Cherries, tart, dried, sweetened	Broccoli	Recommended Dietary Allowance
Energy	16.3% 472kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	131% 95g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Broccoli	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	19% 0.25mg	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	3.9% 15.6μg	22.3% 89.3μg	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	30.4% 27.4mg	140% 126mg	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	1.6% 0.24mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Broccoli	Recommended Dietary Allowance
Calcium	5.4% 54mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	7.7% 0.069mg	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% 0.96mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	7.3% 51mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherries, tart, dried, sweetened vs Broccoli:

• Cherries, tart, dried, sweetened have 4.5 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B6, 5.7 times more Vitamin B9, 4.6 times more Vitamin C, 4.6 times more Vitamin E and 19.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cherries, tart, dried, sweetened vs Broccoli:

• Cherries, tart, dried, sweetened have 4.7 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus, 6.3 times more Selenium, 2.5 times more Sodium, 1.6 times more Zinc and 5.4 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Broccoli have similar amounts of Calcium, Iron, Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, tart, dried, sweetened have 9.8 times more Energy, 1.5 times more Omega 3, 12.1 times more Carbohydrate and 39.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Broccoli have similar amounts of Fiber per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.