Comparing Nutrients in 100 grams Broccoli VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Broccoli	Cherry juice, tart	Recommended Dietary Allowance
Energy	1.17% 34kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	% 7.26g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	NA	38g per day for Men 19-50 years
Protein	5.04% 2.82g	0.55% 0.31g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	15.8% 63μg	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	99% 89.2mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cherry juice, tart	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	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	9.13% 0.73mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	9.43% 66mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	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	3.73% 0.41mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.3% 85g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 4.7 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Raw Broccoli and Cherry juice, tart have similar amounts of Vitamin B1 per 100 g.
• Both Raw Broccoli as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broccoli has 3.6 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.5 times more Manganese, 3.9 times more Phosphorus, 2 times more Potassium, 8.3 times more Sodium and 13.7 times more Zinc than Cherry juice, tart.
• Both Raw Broccoli and Cherry juice, tart have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 9.1 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 1.7 times more Energy, 2.1 times more Carbohydrate, 7.2 times more Sugars and 7.3 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Cherry juice, tart have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.