Comparing Nutrients in 1 pound Cherries, sour, red, canned, water pack, solids and liquids VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.63% 163kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	47.5% 34.5g	9.2% 6.67g	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	17% 12.2g	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	% 17.7g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	13% 5g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	19% 172μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	45.4% 0.59mg	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	9.07% 36.3μg	63.5% 254μg	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	10.6% 9.53mg	202% 182mg	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	6.96% 1.04mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	17% 0.15mg	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	77.7% 6.2mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	44% 1mg	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	6.48% 45.4mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 408g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, water pack, solids and liquids VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Cherries, sour, red, canned, water pack, solids and liquids vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin A, 3.2 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3 times more Vitamin B6, 7 times more Vitamin B9, 19.1 times more Vitamin C, 5.7 times more Vitamin E and 62.9 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, sour, red, canned, water pack, solids and liquids vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids has 2.1 times more Copper and 2.2 times more Iron than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3 times more Calcium, 2.2 times more Magnesium, 2.9 times more Manganese, 4.9 times more Phosphorus, 1.4 times more Potassium and 4 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids has 1.7 times more Carbohydrate and 5.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.8 times more Omega 3, 2.7 times more Fiber and 4 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.