Comparing Nutrients in 500 calories Pie, cherry, commercially prepared VS Frozen Chopped Broccoli

Weight per 500 calories

• Pie, cherry, commercially prepared: 192g
• Frozen Chopped Broccoli: 1923g

Pie, cherry, commercially prepared has 10 times more energy per 100g than Frozen Chopped Broccoli. It has high 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 - Pie, cherry, commercially prepared or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, commercially prepared	3%	37%	60%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie, cherry, commercially prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	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	59% 76.5g	70.7% 92g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	NA	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	NA	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.05% 1.54g	152% 57.7g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, commercially prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.7% 0.044mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.07% 0.079mg	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	13% 52μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.8% 0.019μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.92% 1.73mg	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	9.74% 1.46mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, commercially prepared	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.3% 23mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	8.55% 0.077mg	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	11.5% 0.92mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	3.66% 15.4mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	7.97% 55.8mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	31.5% 473mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	3.15% 0.35mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	2.4% 89g	47.5% 1759g	3700g per day for Men 19-50 years

Pie, Cherry, Commercially Prepared VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, cherry, commercially prepared or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Pie, cherry, commercially prepared vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 10 times more Vitamin A, 23 times more Vitamin B1, 33.1 times more Vitamin B2, 23.5 times more Vitamin B3, 8.7 times more Vitamin B5, 31.7 times more Vitamin B6, 24.8 times more Vitamin B9, 626.7 times more Vitamin C, 16.1 times more Vitamin E and 106.7 times more Vitamin K than Pie, cherry, commercially prepared.
• 500 calories of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin E
• Both Pie, cherry, commercially prepared 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 Pie, cherry, commercially prepared vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 46.7 times more Calcium, 9.5 times more Copper, 16.9 times more Iron, 22.5 times more Magnesium, 21 times more Manganese, 17.2 times more Phosphorus, 26.2 times more Potassium, 23.3 times more Selenium, 26.7 times more Zinc and 19.8 times more Water than Pie, cherry, commercially prepared.
• Both Pie, cherry, commercially prepared and Frozen Chopped Broccoli contain similar levels of Sodium per 500 calories.
• 500 calories of Pie, cherry, commercially prepared lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, cherry, commercially prepared have 3.8 times more Fat, 5.8 times more Saturated Fat and 6.2 times more Omega 6 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 7.6 times more Omega 3, 37.5 times more Fiber and 14.1 times more Protein than Pie, cherry, commercially prepared.
• Both Pie, cherry, commercially prepared and Frozen Chopped Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Pie, cherry, commercially prepared provide inadequate amounts of Fiber and Protein
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6