Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cherries, sweet, canned, pitted, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Frozen Broccoli Spears	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	10% 290kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	162% 211g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	223% 162g	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	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	17% 0.22mg	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	235% 940μg	12.5% 50μg	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	759% 683mg	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	90% 13.5mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	41% 410mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	196% 1.76mg	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	90% 7.2mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	21% 0.48mg	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	84.3% 590mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.5% 906g	21% 776g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cherries, sweet, canned, pitted, heavy syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cherries, sweet, canned, pitted, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 kilogram of Frozen Broccoli Spears has 4.8 times more Vitamin A, 3.3 times more Vitamin B1, 2.7 times more Vitamin B2, 4 times more Vitamin B5, 8 times more Vitamin B6, 18.8 times more Vitamin B9, 19 times more Vitamin C, 7.9 times more Vitamin E and 112.7 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Frozen Broccoli Spears and Cherries, sweet, canned, pitted, heavy syrup, drained provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 kilogram of Frozen Broccoli Spears has 4.1 times more Calcium, 2.1 times more Iron, 1.8 times more Magnesium, 5.3 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, more Selenium and 3.4 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 kg of Cherries, sweet, canned, pitted, heavy syrup, drained contains 4.9 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cherries, sweet, canned, pitted, heavy syrup, drained contain similar levels of Water per one kilogram.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 4.8 times more Omega 3, 1.3 times more Fiber and 4.2 times more Protein than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 kg of Cherries, sweet, canned, pitted, heavy syrup, drained contains 2.9 times more Energy, 3.9 times more Carbohydrate and 11 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 6 in one kilogram.