Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Frozen Broccoli Spears	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	4.54% 132kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	NA	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	43.7% 31.7g	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	17.5% 12.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.045g	g per day for Men 19-50 years
Fiber	36% 13.6g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	24.8% 14g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	16.4% 0.21mg	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	107% 426μg	NA	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	344% 310mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	30.6% 36.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	18.6% 186mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	NA	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	41% 3.27mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	11.6% 0.27mg	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	38.2% 268mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cherries, sour, canned, water pack, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Cherries, sour, canned, water pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Cherries, sour, canned, water pack, drained:

• 1 pound of Frozen Broccoli Spears has 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 5.9 times more Vitamin B5, 3.7 times more Vitamin B6, 227.7 times more Vitamin C and 12.5 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• 1 pound of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Frozen Broccoli Spears as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Cherries, sour, canned, water pack, drained:

• 1 pound of Frozen Broccoli Spears has 3.7 times more Calcium, 2 times more Magnesium, 4.3 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium and 4.9 times more Zinc than Cherries, sour, canned, water pack, drained.
• Both Frozen Broccoli Spears and Cherries, sour, canned, water pack, drained contain similar levels of Iron and Water per one pound.
• 1 pound of Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 2.5 times more Fiber and 4.4 times more Protein than Cherries, sour, canned, water pack, drained.
• While 1 lb of Cherries, sour, canned, water pack, drained contains 2 times more Carbohydrate and 4.8 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy in one pound.