Comparing Nutrients in 1 kilogram Sweet Cherries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweet Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	21.7% 630kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	41% 53.5g	130g per day for Men 19-50 years
Sugars	177% 128g	20.3% 14.7g	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	74% 53.7g	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	% 66g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	79% 30g	38g per day for Men 19-50 years
Protein	19% 10.6g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	135% 1.75mg	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	10% 40μg	235% 940μg	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	77.8% 70mg	759% 683mg	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	4.67% 0.7mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	13% 130mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	45% 3.6mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	111% 2.56mg	2.3mg per day for Men 19-50 years
Molybdenum	21.6% 9.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30% 210mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Cherries versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweet Cherries vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 19 times more Vitamin A, 2.7 times more Vitamin B1, 3.5 times more Vitamin B2, 3 times more Vitamin B3, 3.6 times more Vitamin B6, 23.5 times more Vitamin B9, 9.8 times more Vitamin C, 19.3 times more Vitamin E and 48.3 times more Vitamin K than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Sweet Cherries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet Cherries vs Frozen Broccoli Spears:

• 1 kilogram of Sweet Cherries has 1.7 times more Copper than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.2 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, more Selenium and 4.9 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Broccoli Spears contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Cherries has 2.2 times more Energy, 3 times more Carbohydrate and 8.7 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.8 times more Omega 3, 1.4 times more Fiber and 2.9 times more Protein than Raw Sweet Cherries.
• 1 kilogram of Sweet Cherries provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.