Comparing Nutrients in 5 ounces Pie fillings, canned, cherry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, canned, cherry	1%	1%	98%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie fillings, canned, cherry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.62% 163kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	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	30.5% 39.7g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	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	2.24% 0.85g	11% 4.25g	38g per day for Men 19-50 years
Protein	0.94% 0.52g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, canned, cherry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	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	5.67% 5.1mg	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	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, canned, cherry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	4.25% 0.34mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	1.85% 0.043mg	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	3.04% 21.3mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	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	1.7% 25.5mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.73% 101g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie fillings, canned, cherry VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie fillings, canned, cherry 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 Pie fillings, canned, cherry vs Frozen Chopped Broccoli:

• 5 oz of Frozen Chopped Broccoli, Unprepared contain 5.2 times more Vitamin A, 2.1 times more Vitamin B1, 6 times more Vitamin B2, 3.4 times more Vitamin B3, 4.4 times more Vitamin B5, 3.5 times more Vitamin B6, 16.8 times more Vitamin B9 and 15.7 times more Vitamin C than Pie fillings, canned, cherry.
• 5 ounces of Pie fillings, canned, cherry have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Pie fillings, canned, cherry 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 Pie fillings, canned, cherry vs Frozen Chopped Broccoli:

• 5 ounces of Pie fillings, canned, cherry have 2.1 times more Copper than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 5.1 times more Calcium, 3.4 times more Iron, 2.6 times more Magnesium, 9.8 times more Manganese, 3.3 times more Phosphorus, 2 times more Potassium, 7 times more Selenium, 9.6 times more Zinc and 1.3 times more Water than Pie fillings, canned, cherry.
• 5 ounces of Pie fillings, canned, cherry lack sufficient amounts of Calcium, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie fillings, canned, cherry have 4.4 times more Energy and 5.9 times more Carbohydrate than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 10.5 times more Omega 3, 5 times more Fiber and 7.6 times more Protein than Pie fillings, canned, cherry.
• 5 ounces of Pie fillings, canned, cherry provide inadequate amounts of Omega 3, Fiber and Protein
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Pie fillings, canned, cherry as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in five ounces.