Comparing Nutrients in 1 kilogram Cherries, sour, red, canned, heavy syrup pack, solids and liquids VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	3%	1%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	31.4% 910kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	306% 222g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	13% 7.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	40% 360μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	20% 80μg	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	22.2% 20mg	627% 564mg	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	15.3% 2.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	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	163% 13mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	14.3% 100mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	20.4% 757g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, heavy syrup pack, solids and liquids VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sour, red, canned, heavy syrup pack, solids and liquids 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, red, canned, heavy syrup pack, solids and liquids vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 3 times more Vitamin B6, 8.4 times more Vitamin B9, 28.2 times more Vitamin C, 5.3 times more Vitamin E and 57.9 times more Vitamin K than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sour, red, canned, heavy syrup pack, solids and liquids vs Frozen Chopped Broccoli:

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 1.7 times more Copper and 1.6 times more Iron than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 3 times more Magnesium, 4.1 times more Manganese, 5 times more Phosphorus, 2.3 times more Potassium, more Selenium and 8 times more Zinc than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids has 3.5 times more Energy, 4.9 times more Carbohydrate and 16.4 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 7.5 times more Omega 3, 2.7 times more Fiber and 3.8 times more Protein than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.