Comparing Nutrients in 500 calories Sweet Cherries VS Frozen Chopped Broccoli

Weight per 500 calories

• Sweet Cherries: 794g
• Frozen Chopped Broccoli: 1923g

Sweet Cherries have 2.4 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Sweet Cherries or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweet Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	70.7% 92g	130g per day for Men 19-50 years
Sugars	140% 102g	36% 26g	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	58.8% 42.6g	22% 16g	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	% 52.3g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	152% 57.7g	38g per day for Men 19-50 years
Protein	15% 8.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	192% 2.5mg	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	7.94% 31.7μg	322% 1288μg	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	61.7% 55.6mg	1205% 1085mg	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	3.7% 0.56mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	35.7% 2.86mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	246% 5.65mg	2.3mg per day for Men 19-50 years
Molybdenum	17% 7.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 167mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	52% 1762mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	17.6% 653g	47.5% 1759g	3700g per day for Men 19-50 years

Sweet Cherries VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweet Cherries or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Sweet Cherries vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 42 times more Vitamin A, 4.8 times more Vitamin B1, 7 times more Vitamin B2, 7.4 times more Vitamin B3, 3.4 times more Vitamin B5, 6.4 times more Vitamin B6, 40.6 times more Vitamin B9, 19.5 times more Vitamin C, 42.2 times more Vitamin E and 93.6 times more Vitamin K than Raw Sweet Cherries.
• 500 calories of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Sweet Cherries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweet Cherries vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 10.4 times more Calcium, 1.5 times more Copper, 5.5 times more Iron, 4 times more Magnesium, 10.2 times more Manganese, 5.8 times more Phosphorus, 2.3 times more Potassium, more Selenium, more Sodium, 16.6 times more Zinc and 2.7 times more Water than Raw Sweet Cherries.
• 500 calories of Sweet Cherries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweet Cherries have 1.4 times more Carbohydrate, 3.9 times more Sugars and 2.7 times more Fructose than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 9.8 times more Omega 3, 3.5 times more Fiber and 6.4 times more Protein than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• Both Raw Sweet Cherries as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.