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

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cherry juice, tart	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.03% 59kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	NA	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	17% 12.2g	0.86% 0.62g	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	6.83% 4.95g	0.33% 0.24g	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	% 7.26g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.15g	g per day for Men 19-50 years
Fiber	NA	7.37% 2.8g	38g per day for Men 19-50 years
Protein	0.55% 0.31g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	17% 0.22mg	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	NA	17.8% 71μg	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	0% 0mg	41% 37mg	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	NA	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.3% 13mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	8.33% 0.075mg	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	5.25% 0.42mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	16.5% 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	2.43% 17mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	4.74% 161mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.47% 91g	3700g per day for Men 19-50 years

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

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

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

• 100 g of Cooked Broccoli Raab contain 2.8 times more Vitamin B1, 5.9 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 Cherry juice, tart as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Cooked Broccoli Raab contain 9.1 times more Calcium, 1.8 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 6.3 times more Manganese, 4.8 times more Phosphorus, 2.1 times more Potassium, 14 times more Sodium and 18 times more Zinc than Cherry juice, tart.
• Both Cherry juice, tart and Cooked Broccoli Raab contain similar levels of 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 Cherry juice, tart have 2.4 times more Energy, 4.4 times more Carbohydrate, 19.7 times more Sugars and 20.6 times more Fructose than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 12.4 times more Protein than Cherry juice, tart.
• 100 grams of Cherry juice, tart provide inadequate amounts of Protein
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy