Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Canned Maraschino Cherries

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	4.38% 127kcal	26% 748kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.75% 0.13g	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	146% 190g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	243% 176g	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	36% 13.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	25% 14g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	0.11% 0.018mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	1.74% 0.023mg	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	34% 136μg	0% 0μg	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	0% 0mg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	23% 231mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	72% 0.65mg	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	34.6% 2.77mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	2.37% 0.054mg	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	35.6% 249mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 411g	7.02% 260g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Canned Maraschino Cherries per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Canned Maraschino Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Canned Maraschino Cherries:

• 1 pound of Boiled Spears Frozen Broccoli has 25.5 times more Vitamin A, more Vitamin B1, more Vitamin B2, 114.5 times more Vitamin B3, 5.1 times more Vitamin B5, 26 times more Vitamin B6, more Vitamin B9, more Vitamin C, 26.4 times more Vitamin E and 58.7 times more Vitamin K than Canned Maraschino Cherries.
• 1 pound of Canned Maraschino Cherries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Canned Maraschino Cherries:

• 1 pound of Boiled Spears Frozen Broccoli has 1.4 times more Iron, 5 times more Magnesium, 27.1 times more Manganese, 18.3 times more Phosphorus, 8.6 times more Potassium, 9.5 times more Selenium and 1.6 times more Water than Canned Maraschino Cherries.
• While 1 lb of Drained Canned Maraschino Cherries contains 3.3 times more Copper than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Maraschino Cherries contain similar levels of Calcium and Zinc per one pound.
• 1 pound of Canned Maraschino Cherries lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 1.6 times more Omega 3 and 14.1 times more Protein than Canned Maraschino Cherries.
• While 1 lb of Drained Canned Maraschino Cherries contains 5.9 times more Energy, 7.8 times more Carbohydrate and 26.4 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Maraschino Cherries offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Canned Maraschino Cherries provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Drained Canned Maraschino Cherries provide inadequate amounts of Omega 6 in one pound.