Comparing Nutrients in 14 ounces Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	11.4% 329kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	88.6% 64.2g	7.4% 5.36g	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	28.4% 20.6g	4.54% 3.3g	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	% 31.5g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 8.73g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.82% 1.57mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	39.7% 0.52mg	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	3.97% 16μg	66.5% 266μg	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	16% 14.3mg	249% 224mg	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	4.5% 0.67mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	16.8% 0.15mg	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	17.4% 1.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.33% 308g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Frozen Chopped Broccoli:

• 14 oz of Frozen Chopped Broccoli, Unprepared contain 6.5 times more Vitamin A, 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B5, 5.9 times more Vitamin B6, 16.8 times more Vitamin B9, 15.7 times more Vitamin C, 7.2 times more Vitamin E and 90.1 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Frozen Chopped Broccoli:

• 14 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 3.7 times more Copper than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 6.2 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 6.1 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Potassium, more Selenium and 4.8 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Frozen Chopped Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 3.2 times more Energy, 4.4 times more Carbohydrate, 12 times more Sugars and 6.3 times more Fructose than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 4.8 times more Omega 3, 2.1 times more Fiber and 4.7 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 14 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.