Comparing Nutrients in 5 ounces Cherries, sour, red, canned, water pack, solids and liquids VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.75% 12.7g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	15% 10.8g	2.64% 1.9g	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	5.28% 3.83g	1.62% 1.18g	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	% 5.53g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	6% 54μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.57% 0.25mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	14% 0.18mg	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	2.83% 11.3μg	23.7% 95μg	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	3.3% 2.98mg	89% 80mg	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	2.17% 0.33mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	6% 0.054mg	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	24.3% 1.94mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	18% 0.42mg	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	2.02% 14mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.45% 127g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, water pack, solids and liquids VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cherries, sour, red, canned, water pack, solids and liquids versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids vs Frozen Chopped Broccoli:

• 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Vitamin A, 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.7 times more Vitamin B5, 3 times more Vitamin B6, 8.4 times more Vitamin B9, 26.9 times more Vitamin C, 5.3 times more Vitamin E and 57.9 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cherries, sour, red, canned, water pack, solids and liquids vs Frozen Chopped Broccoli:

• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have 1.8 times more Copper and 1.7 times more Iron than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 5.1 times more Calcium, 3 times more Magnesium, 3.9 times more Manganese, 5 times more Phosphorus, 2.2 times more Potassium, more Selenium and 6.9 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Frozen Chopped Broccoli contain similar levels of Water per five ounces.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have 1.9 times more Carbohydrate, 5.6 times more Sugars and 3.3 times more Fructose than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 7 times more Omega 3, 2.7 times more Fiber and 3.6 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.