Comparing Nutrients in 7 ounces Red Sour Cherries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Red Sour Cherries	Broccoli Raab	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	18.6% 24g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	23.2% 17g	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	9.6% 6.97g	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	% 8.3g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.22g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.54% 2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	14% 127μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	3.97% 16μg	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	22% 20mg	44.5% 40mg	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	0.93% 0.14mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	7.94% 0.64mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	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	4.25% 29.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Sour Cherries 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 Red Sour Cherries vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 2 times more Vitamin A, 5.4 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 10.4 times more Vitamin B9, 2 times more Vitamin C, 23.1 times more Vitamin E and 106.7 times more Vitamin K than Raw Red Sour Cherries.
• 7 ounces of Red Sour Cherries have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Red Sour Cherries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Sour Cherries vs Broccoli Raab:

• 7 ounces of Red Sour Cherries have 2.5 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6.8 times more Calcium, 6.7 times more Iron, 2.4 times more Magnesium, 3.5 times more Manganese, 4.9 times more Phosphorus, 11 times more Sodium and 7.7 times more Zinc than Raw Red Sour Cherries.
• Both Red Sour Cherries and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Red Sour Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Red Sour Cherries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Sour Cherries have 4.3 times more Carbohydrate, 22.3 times more Sugars and 20.6 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.3 times more Omega 3, 1.7 times more Fiber and 3.2 times more Protein than Raw Red Sour Cherries.
• 7 ounces of Red Sour Cherries provide inadequate amounts of Protein
• Both Raw Red Sour Cherries as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Red Sour Cherries VS Broccoli Raab

What are the health benefits of Red Sour Cherries compared to Broccoli Raab?

Red sour cherries are a good source of antioxidants, vitamins C and A, and fiber. They may help reduce inflammation, improve heart health, and support healthy sleep. On the other hand, broccoli raab is rich in vitamins A, C, and K, as well as calcium and iron. It may support bone health, boost immunity, and aid in digestion. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

Can I lose weight easier by eating more Red Sour Cherries or Broccoli Raab?

Both red sour cherries and broccoli raab can be beneficial for weight loss due to their low calorie and high nutrient content. However, broccoli raab is a better choice for weight loss as it is lower in calories and higher in fiber compared to red sour cherries. Fiber helps you feel full and satisfied, which can aid in weight loss by reducing overall calorie intake. Additionally, broccoli raab is a good source of vitamins, minerals, and antioxidants that support overall health and weight management.

Should I eat more Red Sour Cherries 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 a variety of protein-rich plant foods. Both red sour cherries and broccoli raab are nutritious options, but broccoli raab is a better choice for muscle building as it is higher in protein and contains essential nutrients like iron, calcium, and vitamin C that support muscle growth and recovery. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds alongside broccoli raab will help you meet your muscle-building goals.

What is the environmental impact of producing Red Sour Cherries compared to Broccoli Raab?

The environmental impact of producing Red Sour Cherries is generally higher compared to Broccoli Raab due to factors such as water usage, pesticide use, transportation emissions, and land usage. Broccoli Raab is a more sustainable option as it requires less water, pesticides, and land to grow, making it a more environmentally friendly choice.