Comparing Nutrients in 1 kilogram Canned Maraschino Cherries VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Maraschino Cherries	1%	1%	98%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Maraschino Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	57% 1650kcal	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	1.2% 0.39g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	323% 420g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	535% 388g	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	84.2% 32g	79% 30g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	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	0% 0μg	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	0% 0mg	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	3.33% 0.5mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	54% 540mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	53.8% 4.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	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	4.3% 30mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	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	23.6% 2.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	15.5% 573g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Maraschino Cherries vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, more Vitamin B1, more Vitamin B2, 117.5 times more Vitamin B3, 5.2 times more Vitamin B5, 26 times more Vitamin B6, more Vitamin B9, more Vitamin C, 24.4 times more Vitamin E and 54.1 times more Vitamin K than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Maraschino Cherries vs Frozen Chopped Broccoli:

• Drained Canned Maraschino Cherries have 3.8 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Iron, 4.5 times more Magnesium, 24.5 times more Manganese, 16.7 times more Phosphorus, 10.1 times more Potassium, 14 times more Selenium, 6 times more Sodium, 1.8 times more Zinc and 1.6 times more Water than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Drained Canned Maraschino Cherries have 6.3 times more Energy, 8.8 times more Carbohydrate and 28.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.9 times more Omega 3 and 12.8 times more Protein than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 kg.
• Both Drained Canned Maraschino Cherries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.