Comparing Nutrients in 100 grams Broccoli Raab VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Broccoli Raab	Cherry juice, tart	Recommended Dietary Allowance
Energy	0.76% 22kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	17% 12.2g	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	0.23% 0.17g	6.83% 4.95g	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	% 0.1g	% 7.26g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	5.66% 3.17g	0.55% 0.31g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.85% 0.037mg	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	20.8% 83μg	NA	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	22.4% 20mg	0% 0mg	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	11% 1.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cherry juice, tart	Recommended Dietary Allowance
Calcium	11% 108mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	4.67% 0.042mg	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	26.8% 2.14mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	2.6% 0.06mg	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	10.4% 73mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cherry juice, tart per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Cherry juice, tart to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Cherry juice, tart:

• 100 grams of Broccoli Raab have 2.7 times more Vitamin B1, 4.6 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• 100 grams of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Cherry juice, tart:

• 100 grams of Broccoli Raab have 8.3 times more Calcium, 5.1 times more Iron, 2 times more Magnesium, 6.6 times more Manganese, 4.3 times more Phosphorus, 1.2 times more Potassium, 8.3 times more Sodium and 25.7 times more Zinc than Cherry juice, tart.
• Both Broccoli Raab and Cherry juice, tart contain similar levels of Copper and Water per 100 grams.
• 100 grams of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 10.2 times more Protein than Cherry juice, tart.
• While 100 g of Cherry juice, tart contain 2.7 times more Energy, 4.8 times more Carbohydrate, 32.1 times more Sugars and 29.1 times more Fructose than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Cherry juice, tart provide inadequate amounts of Protein