Comparing Nutrients in 1 pound Cherries, sweet, canned, pitted, heavy syrup, drained VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13% 376kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	101% 73.4g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	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	5.67% 22.7μg	76% 304μg	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	18% 16.3mg	284% 256mg	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	5.14% 0.77mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	88.7% 0.8mg	19% 0.17mg	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	20% 1.6mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	58% 1.33mg	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	13% 91mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup, drained VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, sweet, canned, pitted, heavy syrup, drained versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Frozen Chopped Broccoli, Unprepared contains 4.3 times more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4.7 times more Vitamin B5, 5.9 times more Vitamin B6, 13.4 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, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, sweet, canned, pitted, heavy syrup, drained vs Frozen Chopped Broccoli:

• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained has 4.6 times more Copper than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 6.1 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, more Selenium and 4.8 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cherries, sweet, canned, pitted, heavy syrup, drained and Frozen Chopped Broccoli contain similar levels of Water per one pound.
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained has 3.2 times more Energy, 4.4 times more Carbohydrate and 12 times more Sugars than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 4 times more Omega 3, 1.3 times more Fiber and 3.8 times more Protein than Cherries, sweet, canned, pitted, heavy syrup, drained.
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cherries, sweet, canned, pitted, heavy syrup, drained as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.