Comparing Nutrients in 7 ounces Frozen Red Sour Cherries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Red Sour Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.15% 91kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	24.7% 18g	4.02% 2.9g	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	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	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	26.7% 0.35mg	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	2.5% 9.92μg	46.6% 187μg	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	3.75% 3.37mg	151% 136mg	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	0.66% 0.099mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.94% 0.071mg	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	13% 1.05mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	22% 0.51mg	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	4.54% 31.8mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Red Sour Cherries VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Red Sour Cherries versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Red Sour Cherries vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 1.3 times more Vitamin A, 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 18.8 times more Vitamin B9, 40.2 times more Vitamin C, 27 times more Vitamin E and 67.6 times more Vitamin K than Frozen Red Sour Cherries.
• 7 ounces of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Red Sour Cherries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Red Sour Cherries vs Frozen Broccoli Spears:

• 7 ounces of Frozen Red Sour Cherries have 2.5 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, more Selenium and 3.4 times more Zinc than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Red Sour Cherries have 2.1 times more Carbohydrate and 6.1 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Omega 3, 1.9 times more Fiber and 3.3 times more Protein than Frozen Red Sour Cherries.
• 7 ounces of Frozen Red Sour Cherries provide inadequate amounts of Protein
• Both Frozen Red Sour Cherries as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Red Sour Cherries VS Frozen Broccoli Spears

What are the health benefits of Frozen Red Sour Cherries compared to Frozen Broccoli Spears?

Both frozen red sour cherries and frozen broccoli spears offer unique health benefits. Red sour cherries are rich in antioxidants, particularly anthocyanins, which have anti-inflammatory properties and may help reduce the risk of chronic diseases. On the other hand, broccoli spears are high in fiber, vitamins C and K, and sulforaphane, a compound with potential anti-cancer properties. Including a variety of fruits and vegetables in your diet, such as both cherries and broccoli, can help provide a wide range of nutrients essential for overall health.

Can I lose weight easier by eating more Frozen Red Sour Cherries or Frozen Broccoli Spears?

Both frozen red sour cherries and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to red sour cherries, making them a better choice for weight loss. Broccoli is also a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of fruits and vegetables into your diet, including both cherries and broccoli, can help you achieve your weight loss goals.

Should I eat more Frozen Red Sour Cherries or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen red sour cherries and frozen broccoli spears are nutritious options, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating these foods into your diet along with a balanced intake of carbohydrates and fats will support muscle growth and recovery.

What is the environmental impact of producing Frozen Red Sour Cherries compared to Frozen Broccoli Spears?

Producing Frozen Red Sour Cherries generally has a higher environmental impact compared to Frozen Broccoli Spears due to factors such as water usage, pesticide use, transportation emissions, and land use. Cherries require more water for cultivation and processing, and often involve more pesticide use. Additionally, cherries are typically transported longer distances compared to broccoli, contributing to higher carbon emissions. Broccoli, on the other hand, is a more sustainable option as it requires less water, pesticides, and transportation, making it a more environmentally friendly choice.