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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	115% 3330kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	619% 805g	41% 53.5g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	157% 1410μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	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	27.5% 110μg	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	214% 193mg	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	11.3% 1.7mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	38% 380mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	73.5% 2500mg	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	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.5% 166g	24.5% 906g	3700g per day for Men 19-50 years

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

• Cherries, tart, dried, sweetened have 2.5 times more Vitamin A and 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.7 times more Vitamin B6, 8.5 times more Vitamin B9, 3.5 times more Vitamin C, 7.9 times more Vitamin E and 19.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Broccoli Spears have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Cherries, tart, dried, sweetened as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cherries, tart, dried, sweetened have 6.4 times more Copper, 1.4 times more Magnesium and 1.5 times more Potassium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.6 times more Phosphorus, 4.8 times more Selenium, 1.3 times more Sodium, 1.4 times more Zinc and 5.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Broccoli Spears have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cherries, tart, dried, sweetened have 11.5 times more Energy, 15 times more Carbohydrate and 45.7 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.4 times more Omega 3 and 2.4 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Broccoli Spears have similar amounts of Fiber per 1 kg.
• Both Cherries, tart, dried, sweetened as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.