Comparing Nutrients in 7 ounces Cherimoya VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cherimoya	Broccoli Raab	Recommended Dietary Allowance
Energy	5.13% 149kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	35.2% 25.5g	1.04% 0.75g	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	17% 12.5g	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	% 11.8g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.22g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14% 5.36g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	26% 0.34mg	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	11.4% 45.6μg	41% 165μg	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	27.8% 25mg	44.5% 40mg	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	3.57% 0.54mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Broccoli Raab	Recommended Dietary Allowance
Calcium	2% 20mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	9.26% 0.083mg	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	6.7% 0.54mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	8.02% 0.18mg	34% 0.78mg	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	7.37% 51.6mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherimoya VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherimoya versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherimoya vs Broccoli Raab:

• 7 ounces of Cherimoya have 1.5 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B3, 3.6 times more Vitamin B9, 1.6 times more Vitamin C and 6 times more Vitamin E than Raw Cherimoya.
• Both Cherimoya and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Cherimoya have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cherimoya as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cherimoya vs Broccoli Raab:

• 7 ounces of Cherimoya have 1.6 times more Copper and 1.5 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 10.8 times more Calcium, 7.9 times more Iron, 1.3 times more Magnesium, 4.2 times more Manganese, 2.8 times more Phosphorus, 4.7 times more Sodium and 4.8 times more Zinc than Raw Cherimoya.
• Both Cherimoya and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Cherimoya lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherimoya have 3.4 times more Energy, 6.2 times more Carbohydrate, 33.9 times more Sugars and 36.9 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2 times more Protein than Raw Cherimoya.
• Both Cherimoya and Broccoli Raab offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Cherimoya as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cherimoya VS Broccoli Raab

What are the health benefits of Cherimoya compared to Broccoli Raab?

Cherimoya is a tropical fruit rich in vitamin C, fiber, and antioxidants, which can support immune health, digestion, and reduce inflammation. Broccoli Raab is a leafy green vegetable high in vitamins A, C, and K, as well as calcium and iron, which can support bone health, vision, and blood clotting. Both are nutritious choices, but Cherimoya is higher in natural sugars and lower in protein compared to Broccoli Raab.

Can I lose weight easier by eating more Cherimoya or Broccoli Raab?

Both Cherimoya and Broccoli Raab can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, Broccoli Raab is lower in calories and higher in fiber compared to Cherimoya, making it a more effective choice for weight loss. Including a variety of fruits and vegetables in your diet, along with regular physical activity, is key to successful weight loss.

Should I eat more Cherimoya or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming adequate protein. Both Cherimoya and Broccoli Raab are nutritious choices, but Broccoli Raab is higher in protein content and would be a better option for muscle building. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds along with a balanced diet and proper training regimen will support muscle growth effectively.

What is the environmental impact of producing Cherimoya compared to Broccoli Raab?

Cherimoya has a higher environmental impact compared to Broccoli Raab due to factors such as water usage, land usage, and transportation emissions. Cherimoya is a tropical fruit that requires a significant amount of water to grow, as well as transportation over long distances to reach consumers. Broccoli Raab, on the other hand, is a leafy green vegetable that can be grown in a variety of climates with less water and land resources needed. Choosing locally grown, seasonal produce like Broccoli Raab can help reduce the environmental impact of food production.