Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cherries, tart, dried, sweetened

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.2% 0.2g	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	123% 160g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	184% 133g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.4% 0.2mg	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	5.46% 22μg	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	42.6% 38.3mg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	11% 111mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	50.5% 0.45mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	NA	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cherries, tart, dried, sweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cherries, tart, dried, sweetened :

• 7 ounces of Frozen Chopped Broccoli have 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 .
• While 7 oz of Cherries, tart, dried, sweetened contain 2.7 times more Vitamin A and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cherries, tart, dried, sweetened :

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Calcium, 1.4 times more Phosphorus, 7 times more Selenium, 1.9 times more Zinc and 5.5 times more Water than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 6 times more Copper and 1.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cherries, tart, dried, sweetened contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Protein than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 12.8 times more Energy, 16.8 times more Carbohydrate and 49.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cherries, tart, dried, sweetened offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in seven ounces.