Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Cherries, tart, dried, sweetened	Broccoli	Recommended Dietary Allowance
Energy	22.8% 661kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	10% 13g	130g per day for Men 19-50 years
Sugars	184% 133g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	g per day for Men 19-50 years
Fiber	13% 4.96g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Broccoli	Recommended Dietary Allowance
Vitamin A	31% 280μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	26.7% 0.35mg	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	5.46% 22μg	31.3% 125μg	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	42.6% 38.3mg	197% 177mg	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	2.25% 0.34mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Broccoli	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	11% 0.097mg	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	17% 1.35mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	10.2% 71.4mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Broccoli:

• Cherries, tart, dried, sweetened have 4.5 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B6, 5.7 times more Vitamin B9, 4.6 times more Vitamin C, 4.6 times more Vitamin E and 19.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Cherries, tart, dried, sweetened as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Broccoli:

• Cherries, tart, dried, sweetened have 4.7 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus, 6.3 times more Selenium, 2.5 times more Sodium, 1.6 times more Zinc and 5.4 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Broccoli have similar amounts of Calcium, Iron, Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cherries, tart, dried, sweetened have 9.8 times more Energy, 1.5 times more Omega 3, 12.1 times more Carbohydrate and 39.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Cherries, tart, dried, sweetened as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.