Comparing Nutrients in 14 ounces Cherries, tart, dried, sweetened VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cherries, tart, dried, sweetened	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	45.6% 1322kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	368% 267g	8.05% 5.83g	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	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	62% 560μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	11% 43.7μg	55.6% 222μg	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	85% 76.6mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15% 151mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	15% 0.13mg	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	33.7% 2.7mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	38.5% 0.89mg	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	20.4% 143mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.8% 66g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cherries, tart, dried, sweetened vs Cooked Chopped Frozen Broccoli:

• Cherries, tart, dried, sweetened have 2.8 times more Vitamin A, 1.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B6, 5.1 times more Vitamin B9, 2.1 times more Vitamin C, 7.8 times more Vitamin E and 17.3 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 14 oz.
• Both Cherries, tart, dried, sweetened as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cherries, tart, dried, sweetened vs Cooked Chopped Frozen Broccoli:

• Cherries, tart, dried, sweetened have 6.7 times more Copper, 1.7 times more Magnesium and 2.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Phosphorus, 1.8 times more Selenium and 5.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cherries, tart, dried, sweetened have 11.9 times more Energy, 2.2 times more Omega 3, 15 times more Carbohydrate and 45.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 14 oz.
• Both Cherries, tart, dried, sweetened as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.