Comparing Nutrients in 1 kilogram Cherries, sour, canned, water pack, drained VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	14.5% 420kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 105g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	96% 70g	18.6% 13.5g	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	38.5% 28g	11.4% 8.3g	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	% 42g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	79% 30g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	100% 1.3mg	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	NA	168% 670μg	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	3.33% 3mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	NA	42.2% 0.38mg	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	80% 6.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	128% 2.94mg	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	23% 160mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24% 883g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, canned, water pack, drained VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sour, canned, water pack, drained versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cherries, sour, canned, water pack, drained vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 6.8 times more Vitamin B5, 2.8 times more Vitamin B6, 188 times more Vitamin C and 10 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• 1 kilogram of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Cherries, sour, canned, water pack, drained as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sour, canned, water pack, drained vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.1 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 5 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium and 6.9 times more Zinc than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sour, canned, water pack, drained has 2.2 times more Carbohydrate, 5.2 times more Sugars and 3.4 times more Fructose than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.5 times more Fiber and 4.1 times more Protein than Cherries, sour, canned, water pack, drained.
• 1 kilogram of Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein
• Both Cherries, sour, canned, water pack, drained as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy in one kilogram.