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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	45.6% 1322kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	0.86% 0.15g	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	62% 560μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	15% 151mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.8% 66g	9.7% 359g	3700g per day for Men 19-50 years

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

• Cherries, tart, dried, sweetened have 2.5 times more Vitamin A and 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.7 times more Vitamin B6, 8.5 times more Vitamin B9, 3.5 times more Vitamin C, 7.9 times more Vitamin E and 19.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Broccoli Spears have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Cherries, tart, dried, sweetened as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cherries, tart, dried, sweetened have 6.4 times more Copper, 1.4 times more Magnesium and 1.5 times more Potassium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.6 times more Phosphorus, 4.8 times more Selenium, 1.3 times more Sodium, 1.4 times more Zinc and 5.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Broccoli Spears have similar amounts of Calcium and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cherries, tart, dried, sweetened have 11.5 times more Energy, 15 times more Carbohydrate and 45.7 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.4 times more Omega 3 and 2.4 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Broccoli Spears have similar amounts of Fiber per 14 oz.
• Both Cherries, tart, dried, sweetened as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.