Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	8.97% 260kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	619% 805g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	926% 672g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	65.8% 25g	38g per day for Men 19-50 years
Protein	50% 28g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	157% 1410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	54% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	77.7% 1mg	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	168% 670μg	27.5% 110μg	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	627% 564mg	214% 193mg	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	81.3% 12mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	56% 560mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	254% 2.3mg	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	101% 8.1mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	NA	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	71.4% 500mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	111% 3760mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cherries, tart, dried, sweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cherries, tart, dried, sweetened :

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Vitamin B6, 6.1 times more Vitamin B9, 2.9 times more Vitamin C, 7.2 times more Vitamin E and 15.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 1 kg of Cherries, tart, dried, sweetened contains 2.7 times more Vitamin A and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cherries, tart, dried, sweetened :

• 1 kilogram of Frozen Chopped Broccoli has 1.5 times more Calcium, 1.4 times more Phosphorus, 7 times more Selenium, 1.9 times more Zinc and 5.5 times more Water than Cherries, tart, dried, sweetened .
• While 1 kg of Cherries, tart, dried, sweetened contains 6 times more Copper and 1.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cherries, tart, dried, sweetened contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 2.2 times more Protein than Cherries, tart, dried, sweetened .
• While 1 kg of Cherries, tart, dried, sweetened contains 12.8 times more Energy, 16.8 times more Carbohydrate and 49.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cherries, tart, dried, sweetened offer comparable quantities of Omega 3 and Fiber per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in one kilogram.