Comparing Nutrients in 7 ounces Broccoli VS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Broccoli	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	32.5% 42.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	44.3% 32g	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	1.86% 1.35g	14.2% 10.3g	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	% 0.97g	% 15.7g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 4.37g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	10% 5.6g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	3.36% 0.044mg	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	31.3% 125μg	2% 7.94μg	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	197% 177mg	7.94% 7.14mg	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	10.3% 1.55mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	9.33% 93mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	31.3% 0.28mg	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	18% 1.45mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	4.14% 0.095mg	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	18.7% 131mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.16% 154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• Raw Broccoli has 3.9 times more Vitamin A, 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 10.1 times more Vitamin B5, 8 times more Vitamin B6, 15.8 times more Vitamin B9, 24.8 times more Vitamin C, 4.6 times more Vitamin E and 112.9 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Raw Broccoli as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• Raw Broccoli has 5.2 times more Calcium, 2.1 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium, more Selenium, 11 times more Sodium and 4.1 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 2.9 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 2.9 times more Omega 3, 1.9 times more Fiber and 4.7 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 2.4 times more Energy, 3.2 times more Carbohydrate, 9.5 times more Sugars and 7.6 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.