Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Pie, fried pies, cherry

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Pie, fried pies, cherry: 31.6g

Pie, fried pies, cherry have 11.3 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Pie, fried pies, cherry?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	11.2% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	2.17% 0.82g	38g per day for Men 19-50 years
Protein	19.8% 11g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	0.32% 2.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	3.7% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	0.7% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	0.73% 0.009mg	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	50% 200μg	1.42% 5.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.05% 0.025μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	159% 143mg	0.46% 0.41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.4% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie, fried pies, cherry	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.7% 6.96mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	1.65% 0.015mg	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	27.2% 2.18mg	4.83% 0.39mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	0.75% 3.16mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	3.1% 0.071mg	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	25% 175mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	0.6% 20.6mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	7.9% 118mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	0.66% 0.073mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.32% 12g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Pie, Fried Pies, Cherry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Pie, fried pies, cherry?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Pie, fried pies, cherry:

• 100 calories of Cooked Chopped Frozen Broccoli have 64 times more Vitamin A, 4.4 times more Vitamin B1, 8.6 times more Vitamin B2, 3.6 times more Vitamin B3, 28.1 times more Vitamin B5, 48.9 times more Vitamin B6, 35.1 times more Vitamin B9 and 348.1 times more Vitamin C than Pie, fried pies, cherry.
• 100 calories of Pie, fried pies, cherry have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Pie, fried pies, cherry have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Pie, fried pies, cherry:

• 100 calories of Cooked Chopped Frozen Broccoli have 16.9 times more Calcium, 8.2 times more Copper, 5.6 times more Iron, 14.7 times more Magnesium, 11.2 times more Manganese, 12.9 times more Phosphorus, 24.7 times more Potassium, 3.3 times more Selenium, 13.7 times more Zinc and 27.2 times more Water than Pie, fried pies, cherry.
• While 100 kcal of Pie, fried pies, cherry contain 3 times more Sodium than Boiled Chopped Frozen Broccoli.
• 100 calories of Pie, fried pies, cherry lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have 1.4 times more Carbohydrate, 13 times more Fiber and 11.7 times more Protein than Pie, fried pies, cherry.
• While 100 kcal of Pie, fried pies, cherry contain 11.9 times more Fat, 12.1 times more Saturated Fat and 32.8 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie, fried pies, cherry offer comparable quantities of Energy and Omega 3 per 100 calories.
• 100 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 100 calories of Pie, fried pies, cherry provide inadequate amounts of Protein