Comparing Nutrients in 5 ounces Sweet Cherries VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweet Cherries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	25% 18g	2.87% 2.1g	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	10.5% 7.6g	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	% 9.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	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	1.4% 5.67μg	20% 79.4μg	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	11% 9.92mg	63% 57mg	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	0.66% 0.099mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	5.35% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	0.071% 2.83μg	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	6.38% 0.51mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	13.7% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	3.06% 1.37μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.25% 29.8mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Cooked Chopped Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Sweet Cherries vs Cooked Chopped Frozen Broccoli:

• 5 oz of Boiled Chopped Frozen Broccoli contain 17 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 14 times more Vitamin B9, 5.7 times more Vitamin C, 18.9 times more Vitamin E and 42 times more Vitamin K than Raw Sweet Cherries.
• 5 ounces of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Sweet Cherries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweet Cherries vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Sweet Cherries have 1.8 times more Copper and 1.6 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.5 times more Calcium, 1.7 times more Iron, 3.2 times more Manganese, 2.3 times more Phosphorus and 4 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Sweet Cherries as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Cherries have 2.3 times more Energy, 3 times more Carbohydrate and 8.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.6 times more Omega 3, 1.4 times more Fiber and 2.9 times more Protein than Raw Sweet Cherries.
• 5 ounces of Sweet Cherries provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.