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

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	16.3% 472kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	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	87.7% 114g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	131% 95g	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	NA	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	NA	NA	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	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	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	10.6% 42.5μg	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	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	1.6% 0.24mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.4% 54mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	6.77% 0.061mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.9% 2.7μg	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	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Boiled Spears Frozen Broccoli per 5 oz

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

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

• 5 ounces of Cherries, tart, dried, sweetened have 2.8 times more Vitamin A, 1.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Vitamin B6, 2.7 times more Vitamin B9, 2.1 times more Vitamin C, 7.8 times more Vitamin E and 17.3 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Cherries, tart, dried, sweetened as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cherries, tart, dried, sweetened have 5.3 times more Copper and 2.1 times more Potassium than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Calcium, 1.5 times more Phosphorus, 4.8 times more Selenium and 5.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli contain similar levels of Iron, Magnesium and Zinc per five ounces.
• 5 ounces of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cherries, tart, dried, sweetened have 11.9 times more Energy, 2.2 times more Omega 3, 15 times more Carbohydrate and 45.7 times more Sugars than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 2.5 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cherries, tart, dried, sweetened as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.