Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Cherry juice, tart

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cherry juice, tart	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	15% 19.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	24% 17.3g	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	NA	9.68% 7g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	7.85% 4.4g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.03% 0.052mg	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	20% 79.4μg	NA	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	63% 57mg	0% 0mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cherry juice, tart	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	6.6% 0.06mg	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% 0.86mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	3.7% 0.085mg	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	9.92% 69.5mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cherry juice, tart per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Cherry juice, tart to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Cherry juice, tart:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3.5 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Cooked Chopped Frozen Broccoli and Cherry juice, tart provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Cherry juice, tart:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 1.5 times more Iron, 3.7 times more Manganese, 2.9 times more Phosphorus and 9.3 times more Zinc than Cherry juice, tart.
• Both Cooked Chopped Frozen Broccoli and Cherry juice, tart contain similar levels of Copper, Magnesium, Potassium and Water per five ounces.
• 5 ounces of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 10 times more Protein than Cherry juice, tart.
• While 5 oz of Cherry juice, tart contain 2.1 times more Energy, 2.6 times more Carbohydrate and 8.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Cherry juice, tart provide inadequate amounts of Protein