Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Pie fillings, canned, cherry

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pie fillings, canned, cherry	1%	1%	98%

Macro Nutrients

	Frozen Chopped Broccoli	Pie fillings, canned, cherry	Recommended Dietary Allowance
Energy	8.97% 260kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.59% 0.1g	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	215% 280g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	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	15.8% 6g	38g per day for Men 19-50 years
Protein	50% 28g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pie fillings, canned, cherry	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	28.5% 0.37mg	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	10% 40μg	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	40% 36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pie fillings, canned, cherry	Recommended Dietary Allowance
Calcium	56% 560mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	89% 0.8mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	13% 0.3mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	31% 1050mg	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	12% 180mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	19.3% 712g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pie fillings, canned, cherry per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Pie fillings, canned, cherry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Pie fillings, canned, cherry:

• 1 kilogram of Frozen Chopped Broccoli has 5.2 times more Vitamin A, 2.1 times more Vitamin B1, 6 times more Vitamin B2, 3.4 times more Vitamin B3, 4.4 times more Vitamin B5, 3.5 times more Vitamin B6, 16.8 times more Vitamin B9 and 15.7 times more Vitamin C than Pie fillings, canned, cherry.
• 1 kilogram of Pie fillings, canned, cherry have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Pie fillings, canned, cherry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Pie fillings, canned, cherry:

• 1 kilogram of Frozen Chopped Broccoli has 5.1 times more Calcium, 3.4 times more Iron, 2.6 times more Magnesium, 9.8 times more Manganese, 3.3 times more Phosphorus, 2 times more Potassium, 7 times more Selenium, 9.6 times more Zinc and 1.3 times more Water than Pie fillings, canned, cherry.
• While 1 kg of Pie fillings, canned, cherry contains 2.1 times more Copper than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Pie fillings, canned, cherry lack sufficient amounts of Calcium, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 10.5 times more Omega 3, 5 times more Fiber and 7.6 times more Protein than Pie fillings, canned, cherry.
• While 1 kg of Pie fillings, canned, cherry contains 4.4 times more Energy and 5.9 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Pie fillings, canned, cherry provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Pie fillings, canned, cherry provide inadequate amounts of Omega 6 in one kilogram.