Comparing Nutrients in 7 ounces Cherries, sweet, canned, water pack, solids and liquids VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	11% 14.2g	130g per day for Men 19-50 years
Sugars	28% 20.4g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	30.5% 0.4mg	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	2% 7.94μg	53.6% 214μg	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	4.85% 4.37mg	143% 129mg	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	3.04% 0.46mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	8.93% 0.71mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	16.7% 0.38mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, water pack, solids and liquids VS Boiled Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, sweet, canned, water pack, solids and liquids versus 7 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, sweet, canned, water pack, solids and liquids vs Boiled Broccoli:

• 7 oz of Boiled and Drained Broccoli contain 9.6 times more Vitamin A, 2.9 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 4.9 times more Vitamin B5, 6.7 times more Vitamin B6, 27 times more Vitamin B9, 29.5 times more Vitamin C, 6.3 times more Vitamin E and 100.8 times more Vitamin K than Cherries, sweet, canned, water pack, solids and liquids.
• 7 ounces of Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cherries, sweet, canned, water pack, solids and liquids vs Boiled Broccoli:

• 7 ounces of Cherries, sweet, canned, water pack, solids and liquids have 1.2 times more Copper than Boiled Broccoli.
• While 7 oz of Boiled and Drained Broccoli contain 3.6 times more Calcium, 1.9 times more Iron, 2.3 times more Magnesium, 3.1 times more Manganese, 4.5 times more Phosphorus, 2.2 times more Potassium, more Selenium, 41 times more Sodium and 5.6 times more Zinc than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Boiled Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of Cherries, sweet, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, sweet, canned, water pack, solids and liquids have 1.6 times more Carbohydrate and 7.4 times more Sugars than Boiled Broccoli.
• While 7 oz of Boiled and Drained Broccoli contain 6.3 times more Omega 3, 2.2 times more Fiber and 3.1 times more Protein than Cherries, sweet, canned, water pack, solids and liquids.
• 7 ounces of Cherries, sweet, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.