Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	16% 20.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	19% 14g	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	2.27% 1.65g	7.64% 5.54g	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	% 1.5g	% 8.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.17% 0.093mg	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	33.2% 133μg	NA	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	124% 112mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	11% 111mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	NA	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	20% 1.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	5.1% 0.12mg	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	14% 99mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cherries, sour, canned, water pack, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cherries, sour, canned, water pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cherries, sour, canned, water pack, drained:

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 6.8 times more Vitamin B5, 2.8 times more Vitamin B6, 188 times more Vitamin C and 10 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• 7 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cherries, sour, canned, water pack, drained:

• 7 ounces of Frozen Chopped Broccoli have 5.1 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 5 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium and 6.9 times more Zinc than Cherries, sour, canned, water pack, drained.
• Both Frozen Chopped Broccoli and Cherries, sour, canned, water pack, drained contain similar levels of Water per seven ounces.
• 7 ounces of Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.5 times more Fiber and 4.1 times more Protein than Cherries, sour, canned, water pack, drained.
• While 7 oz of Cherries, sour, canned, water pack, drained contain 2.2 times more Carbohydrate, 5.2 times more Sugars and 3.4 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy in seven ounces.