Comparing Nutrients in 1 kilogram Cherries, tart, dried, sweetened VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	115% 3330kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	926% 672g	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	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	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	157% 1410μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	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	27.5% 110μg	75% 300μg	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	214% 193mg	446% 401mg	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	11.3% 1.7mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	38% 380mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	47.8% 0.43mg	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	85% 6.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	NA	141% 3.25mg	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	51.4% 360mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	4.5% 166g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Boiled Spears Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cherries, tart, dried, sweetened vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Cherries, tart, dried, sweetened has 2.8 times more Vitamin A, 1.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Vitamin B6, 2.7 times more Vitamin B9, 2.1 times more Vitamin C, 7.8 times more Vitamin E and 17.3 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Cherries, tart, dried, sweetened as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cherries, tart, dried, sweetened vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Cherries, tart, dried, sweetened has 5.3 times more Copper and 2.1 times more Potassium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Calcium, 1.5 times more Phosphorus, 4.8 times more Selenium and 5.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli contain similar levels of Iron, Magnesium and Zinc per one kilogram.
• 1 kilogram of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, tart, dried, sweetened has 11.9 times more Energy, 2.2 times more Omega 3, 15 times more Carbohydrate and 45.7 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.5 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cherries, tart, dried, sweetened as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.