Comparing Nutrients in 1 pound Cherries, tart, dried, sweetened VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	52% 1510kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	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	281% 365g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	420% 305g	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	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	30% 11.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	10% 5.67g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	71% 640μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	12.5% 50μg	34% 136μg	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	97% 87.5mg	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	5.14% 0.77mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	17.2% 172mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	21.7% 0.2mg	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	38.6% 3.1mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	NA	64% 1.47mg	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	23.3% 163mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	50% 1706mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.04% 75.3g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Boiled Spears Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Cherries, tart, dried, sweetened vs Boiled Spears Frozen Broccoli:

• 1 pound of Cherries, tart, dried, sweetened has 2.8 times more Vitamin A, 1.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Vitamin B6, 2.7 times more Vitamin B9, 2.1 times more Vitamin C, 7.8 times more Vitamin E and 17.3 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Cherries, tart, dried, sweetened as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, tart, dried, sweetened vs Boiled Spears Frozen Broccoli:

• 1 pound of Cherries, tart, dried, sweetened has 5.3 times more Copper and 2.1 times more Potassium than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Calcium, 1.5 times more Phosphorus, 4.8 times more Selenium and 5.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli contain similar levels of Iron, Magnesium and Zinc per one pound.
• 1 pound of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, tart, dried, sweetened has 11.9 times more Energy, 2.2 times more Omega 3, 15 times more Carbohydrate and 45.7 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.5 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cherries, tart, dried, sweetened as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.