Comparing Nutrients in 7 ounces Sweet Cherries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sweet Cherries	Broccoli Raab	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	24.4% 31.8g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	14.7% 10.7g	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	% 13g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.22g	g per day for Men 19-50 years
Fiber	11% 4.17g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	2% 7.94μg	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	15.4% 14mg	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

	Sweet Cherries	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.93% 0.71mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	34% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	4.28% 1.92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.95% 41.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	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% 0mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Broccoli Raab per 7 oz

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

• 7 oz of Raw Broccoli Raab contain 43.7 times more Vitamin A, 6 times more Vitamin B1, 3.9 times more Vitamin B2, 7.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 20.8 times more Vitamin B9, 2.9 times more Vitamin C, 23.1 times more Vitamin E and 106.7 times more Vitamin K than Raw Sweet Cherries.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Sweet 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 Sweet Cherries vs Broccoli Raab:

• 7 ounces of Sweet Cherries have 1.4 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 8.3 times more Calcium, 5.9 times more Iron, 2 times more Magnesium, 5.6 times more Manganese, 3.5 times more Phosphorus, more Sodium and 11 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Sweet 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 Sweet Cherries have 2.9 times more Energy, 5.6 times more Carbohydrate, 33.7 times more Sugars and 31.6 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 7.3 times more Omega 3, 1.3 times more Fiber and 3 times more Protein than Raw Sweet Cherries.
• 7 ounces of Sweet Cherries provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sweet Cherries VS Broccoli Raab

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

Sweet cherries are a good source of antioxidants, vitamins C and A, and fiber, which can help support immune function, eye health, and digestion. Broccoli raab is rich in vitamins K and C, as well as calcium and iron, which can support bone health and blood clotting. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

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

Both sweet cherries and broccoli raab can be beneficial for weight loss, but broccoli raab is lower in calories and higher in fiber, making it a more effective option for weight loss. Including more broccoli raab in your diet can help you feel fuller for longer and support your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both sweet cherries and broccoli raab offer unique nutritional benefits that can support muscle growth. Sweet cherries are a good source of antioxidants and can help reduce inflammation post-workout. Broccoli raab is rich in vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and recovery. To optimize muscle growth, consider incorporating both sweet cherries and broccoli raab into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains.

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

Producing sweet cherries generally has a higher environmental impact compared to broccoli raab due to factors such as water usage, pesticide use, transportation emissions, and land use. Cherries require more water to grow and are often sprayed with pesticides to prevent pests and diseases. Additionally, cherries are typically transported long distances, contributing to carbon emissions. Broccoli raab, on the other hand, is a hardy vegetable that requires less water and fewer pesticides to grow. Overall, choosing locally grown, organic produce can help reduce the environmental impact of both sweet cherries and broccoli raab.