Comparing Nutrients in 5 ounces Cherries, tart, dried, sweetened VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16.3% 472kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	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	87.7% 114g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	131% 95g	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	NA	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	NA	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	3.9% 15.6μg	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	30.4% 27.4mg	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	1.6% 0.24mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.4% 54mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	12% 0.96mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	7.3% 51mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherries, tart, dried, sweetened vs Frozen Chopped Broccoli:

• Cherries, tart, dried, sweetened have 2.7 times more Vitamin A and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B6, 6.1 times more Vitamin B9, 2.9 times more Vitamin C, 7.2 times more Vitamin E and 15.9 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cherries, tart, dried, sweetened vs Frozen Chopped Broccoli:

• Cherries, tart, dried, sweetened have 6 times more Copper, 1.2 times more Magnesium and 1.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 1.4 times more Phosphorus, 7 times more Selenium, 1.8 times more Sodium, 1.9 times more Zinc and 5.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, tart, dried, sweetened have 12.8 times more Energy, 16.8 times more Carbohydrate and 49.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Cherries, tart, dried, sweetened as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.