Comparing Nutrients in 500 calories Cherries, sweet, canned, extra heavy syrup pack, solids and liquids VS Boiled Broccoli

Weight per 500 calories

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids: 490g
• Boiled Broccoli: 1429g

Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 2.9 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Cherries, sweet, canned, extra heavy syrup pack, solids and liquids or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	6.74% 0.11g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	19.3% 7.35g	124% 47g	38g per day for Men 19-50 years
Protein	5.16% 2.9g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.36% 39.2μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.58% 0.1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	220% 2.86mg	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	4.9% 19.6μg	386% 1543μg	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	19.6% 17.6mg	1030% 927mg	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	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.4% 44mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	75.7% 0.68mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	21.4% 1.7mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	9.34% 39.2mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.28mg	120% 2.77mg	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	12% 83.3mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.98% 14.7mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	4.46% 0.49mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	9.63% 356g	34.5% 1275g	3700g per day for Men 19-50 years

Cherries, Sweet, Canned, Extra Heavy Syrup Pack, Solids And Liquids VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cherries, sweet, canned, extra heavy syrup pack, solids and liquids or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain 28.1 times more Vitamin A, 8.7 times more Vitamin B1, 9.2 times more Vitamin B2, 4.2 times more Vitamin B3, 14.1 times more Vitamin B5, 19.4 times more Vitamin B6, 78.7 times more Vitamin B9 and 52.5 times more Vitamin C than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• 500 calories of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain 13 times more Calcium, 1.3 times more Copper, 5.6 times more Iron, 7.7 times more Magnesium, 9.7 times more Manganese, 11.5 times more Phosphorus, 6 times more Potassium, 39.8 times more Sodium, 13.1 times more Zinc and 3.6 times more Water than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• 500 calories of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 1.3 times more Carbohydrate than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 15.8 times more Omega 3, 6.4 times more Fiber and 11.8 times more Protein than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Boiled Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 500 calories.