Comparing Nutrients in 500 calories Cherry juice, tart VS Frozen Chopped Broccoli

Weight per 500 calories

• Cherry juice, tart: 848g
• Frozen Chopped Broccoli: 1923g

Cherry juice, tart has 2.3 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.

Which food has more nutrients per 500 calories - Cherry juice, tart or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cherry juice, tart	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.58g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	NA	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	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	89.3% 116g	70.7% 92g	130g per day for Men 19-50 years
Sugars	143% 103g	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% 42g	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	% 61.5g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	152% 57.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.4% 0.51mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	NA	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	0% 0mg	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	NA	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	81% 0.73mg	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	44.5% 3.56mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	246% 5.65mg	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	20.6% 144mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	40% 1364mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	2.26% 34mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.25mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	19.5% 722g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cherry juice, tart vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B1, 8 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Cherry juice, tart as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cherry juice, tart vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 9.8 times more Calcium, 2.1 times more Copper, 4.4 times more Iron, 3.7 times more Magnesium, 11.1 times more Manganese, 6.7 times more Phosphorus, 3 times more Potassium, 13.6 times more Sodium, 36.3 times more Zinc and 2.4 times more Water than Cherry juice, tart.

Comparison of macro-nutrients per 500 calories:

• Cherry juice, tart has 1.3 times more Carbohydrate, 4 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 20.6 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Fat per 500 kcal.
• Both Cherry juice, tart as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.