Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cherries, sweet, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	43.2% 31.3g	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	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.58% 0.06mg	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	2% 7.94μg	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	8.16% 7.34mg	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	16% 2.42mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	11% 111mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	32% 0.29mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	5.18% 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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cherries, sweet, canned, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cherries, sweet, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 7 ounces of Frozen Chopped Broccoli have 6.5 times more Vitamin A, 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B5, 4.3 times more Vitamin B6, 16.8 times more Vitamin B9, 15.2 times more Vitamin C, 5.3 times more Vitamin E and 57.9 times more Vitamin K than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Frozen Chopped Broccoli and Cherries, sweet, canned, light syrup pack, solids and liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 7 ounces of Frozen Chopped Broccoli have 6.2 times more Calcium, 2.3 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 2.8 times more Phosphorus, 1.4 times more Potassium, more Selenium and 4.8 times more Zinc than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 7 oz of Cherries, sweet, canned, light syrup pack, solids and liquids contain 3.8 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cherries, sweet, canned, light syrup pack, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 4.6 times more Omega 3, 2 times more Fiber and 4.6 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 7 oz of Cherries, sweet, canned, light syrup pack, solids and liquids contain 2.6 times more Energy, 3.6 times more Carbohydrate and 11.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.