Comparing Nutrients in 1 pound Sweet Cherries VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweet Cherries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	9.85% 286kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	56% 72.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	80.2% 58g	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	33.6% 24.4g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.37% 0.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	4.54% 18μg	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	35.3% 31.8mg	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	2.1% 0.32mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.07μg	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	20.4% 1.63mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	9.78% 4.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	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	0% 0mg	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	10% 373g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweet Cherries 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 Sweet Cherries vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 14 times more Vitamin B9, 5.7 times more Vitamin C, 18.9 times more Vitamin E and 42 times more Vitamin K than Raw Sweet Cherries.
• 1 pound of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Sweet Cherries 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 Sweet Cherries vs Cooked Chopped Frozen Broccoli:

• 1 pound of Sweet Cherries has 1.8 times more Copper and 1.6 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium, 1.7 times more Iron, 3.2 times more Manganese, 2.3 times more Phosphorus and 4 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per one pound.
• 1 pound of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Sweet Cherries 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 Sweet Cherries has 2.3 times more Energy, 3 times more Carbohydrate and 8.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Omega 3, 1.4 times more Fiber and 2.9 times more Protein than Raw Sweet Cherries.
• 1 pound of Sweet Cherries provide inadequate amounts of Omega 3 and Protein
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.