Comparing Nutrients in 5 ounces Cherry juice, tart VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cherry juice, tart	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.9% 83.6kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	NA	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.2% 0.88g	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	9.68% 7g	0.47% 0.34g	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	% 10.3g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.21g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	12% 0.11mg	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	7.44% 0.6mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	23.4% 0.54mg	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	3.44% 24mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	NA	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.26% 121g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherry juice, tart VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Cherry juice, tart versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cherry juice, tart vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain 2.8 times more Vitamin B1, 5.9 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• 5 ounces of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Cherry juice, tart as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cherry juice, tart vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain 9.1 times more Calcium, 1.8 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 6.3 times more Manganese, 4.8 times more Phosphorus, 2.1 times more Potassium, 14 times more Sodium and 18 times more Zinc than Cherry juice, tart.
• Both Cherry juice, tart and Cooked Broccoli Raab contain similar levels of Water per five ounces.
• 5 ounces of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cherry juice, tart have 2.4 times more Energy, 4.4 times more Carbohydrate, 19.7 times more Sugars and 20.6 times more Fructose than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 12.4 times more Protein than Cherry juice, tart.
• 5 ounces of Cherry juice, tart provide inadequate amounts of Protein
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy