Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	4.07% 118kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.61% 0.1g	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	74.2% 96g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	101% 73.4g	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	32.5% 23.5g	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	% 36g	g per day for Men 19-50 years
Sucrose	NA	% 9.98g	g per day for Men 19-50 years
Fiber	36% 13.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	7.94% 0.095mg	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	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	7.68% 0.1mg	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	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	284% 256mg	18% 16.3mg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	25.4% 254mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	71.6% 0.64mg	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	20% 1.6mg	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	9.47% 0.22mg	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	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	19.3% 658mg	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	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• Frozen Chopped Broccoli, Unprepared has 6.5 times more Vitamin A, 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B5, 5.9 times more Vitamin B6, 16.8 times more Vitamin B9, 15.7 times more Vitamin C, 7.2 times more Vitamin E and 90.1 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Frozen Chopped Broccoli, Unprepared and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Vitamin B3 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• Frozen Chopped Broccoli, Unprepared has 6.2 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 6.1 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Potassium, more Selenium, 8 times more Sodium and 4.8 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 3.7 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 4.8 times more Omega 3, 2.1 times more Fiber and 4.7 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 3.2 times more Energy, 4.4 times more Carbohydrate, 12 times more Sugars and 6.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.