Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Red Sour Cherries	Recommended Dietary Allowance
Energy	4.07% 118kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	53% 38.5g	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	5.2% 3.76g	22% 16g	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	% 3.4g	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 3.63g	g per day for Men 19-50 years
Fiber	36% 13.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	15.4% 0.2mg	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	76% 304μg	9.07% 36.3μg	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	284% 256mg	50.4% 45.4mg	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	37% 5.53mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Red Sour Cherries	Recommended Dietary Allowance
Calcium	25.4% 254mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	52.4% 0.47mg	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	46% 3.67mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	22% 0.51mg	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	32.4% 227mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.6% 391g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Red Sour Cherries per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Red Sour Cherries:

• 1 pound of Frozen Chopped Broccoli has 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B5, 3 times more Vitamin B6, 8.4 times more Vitamin B9, 5.6 times more Vitamin C, 17.4 times more Vitamin E and 38.6 times more Vitamin K than Red Sour Cherries.
• Both Frozen Chopped Broccoli and Red Sour Cherries provide similar amounts of Vitamin A and Vitamin B3 per one pound.
• 1 pound of Red Sour Cherries have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Red Sour Cherries:

• 1 pound of Frozen Chopped Broccoli has 3.5 times more Calcium, 2.5 times more Iron, 2 times more Magnesium, 2.6 times more Manganese, 3.3 times more Phosphorus, 1.2 times more Potassium, more Selenium and 4.8 times more Zinc than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 2.7 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Red Sour Cherries contain similar levels of Water per one pound.
• 1 pound of Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 2.4 times more Omega 3, 1.9 times more Fiber and 2.8 times more Protein than Red Sour Cherries.
• While 1 lb of Raw Red Sour Cherries contains 2.5 times more Carbohydrate, 6.3 times more Sugars and 4.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Red Sour Cherries provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Sour Cherries provide inadequate amounts of Energy and Omega 6 in one pound.