Comparing Nutrients in 5 ounces Sweet Cherries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweet Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.31% 0.052g	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	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	5.67% 0.051mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	15.8% 0.36mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Frozen Broccoli Spears per 5 oz

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

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

• 5 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 2.7 times more Vitamin B1, 3.5 times more Vitamin B2, 3 times more Vitamin B3, 3.6 times more Vitamin B6, 23.5 times more Vitamin B9, 9.8 times more Vitamin C, 19.3 times more Vitamin E and 48.3 times more Vitamin K than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per five ounces.
• 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sweet Cherries have 1.7 times more Copper than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 3.2 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, more Selenium and 4.9 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Broccoli Spears contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Cherries have 2.2 times more Energy, 3 times more Carbohydrate and 8.7 times more Sugars than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 4.8 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 Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in five ounces.