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

Weight per 500 calories

• Cherry juice, tart: 848g
• Boiled Spears Frozen Broccoli: 1786g

Cherry juice, tart has 2.1 times more energy per 100g than Boiled Spears Frozen Broccoli. It has low energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cherry juice, tart or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cherry juice, tart	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.58g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	143% 103g	36.2% 26.3g	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	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	% 61.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	141% 53.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.4% 0.51mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	179% 2.32mg	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	134% 536μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	85.3% 0.77mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	252% 5.8mg	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	140% 982mg	700mg per day for Men 19-50 years
Potassium	40% 1364mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	NA	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	2.26% 34mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.25mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	19.5% 722g	43.8% 1620g	3700g per day for Men 19-50 years

Cherry Juice, Tart VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cherry juice, tart or Boiled Spears Frozen Broccoli?

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

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Vitamin B1, 7.4 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• 500 calories of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Cherry juice, tart as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 8.3 times more Calcium, 2.2 times more Copper, 3.1 times more Iron, 3.8 times more Magnesium, 11.4 times more Manganese, 6.8 times more Phosphorus, 2.4 times more Potassium, 12.6 times more Sodium, 21.1 times more Zinc and 2.2 times more Water than Cherry juice, tart.
• 500 calories of Cherry juice, tart lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cherry juice, tart have 1.2 times more Carbohydrate and 3.9 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 21.1 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Cherry juice, tart provide inadequate amounts of Protein