Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sweet Cherries	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	56% 72.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	80.2% 58g	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	33.6% 24.4g	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	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	36% 13.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	25% 14g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	4.37% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	17% 0.22mg	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	63.5% 254μg	4.54% 18μg	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	202% 182mg	35.3% 31.8mg	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	40% 6mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Sweet Cherries	Recommended Dietary Allowance
Calcium	15% 150mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.07μg	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	34.6% 2.77mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	9.78% 4.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 222mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 411g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Sweet Cherries per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Sweet Cherries:

• 1 pound of Cooked Chopped Frozen Broccoli has 17 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 14 times more Vitamin B9, 5.7 times more Vitamin C, 18.9 times more Vitamin E and 42 times more Vitamin K than Sweet Cherries.
• 1 pound of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Sweet Cherries:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Calcium, 1.7 times more Iron, 3.2 times more Manganese, 2.3 times more Phosphorus and 4 times more Zinc than Sweet Cherries.
• While 1 lb of Raw Sweet Cherries contains 1.8 times more Copper and 1.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sweet Cherries contain similar levels of Magnesium and Water per one pound.
• 1 pound of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Sweet Cherries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Omega 3, 1.4 times more Fiber and 2.9 times more Protein than Sweet Cherries.
• While 1 lb of Raw Sweet Cherries contains 2.3 times more Energy, 3 times more Carbohydrate and 8.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Sweet Cherries provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Sweet Cherries provide inadequate amounts of Omega 6 in one pound.