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

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Red Sour Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	23.2% 17g	3.7% 2.68g	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	9.6% 6.97g	2.27% 1.65g	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	% 8.3g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 1.6g	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	3.54% 2g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	14% 127μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	20% 0.26mg	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	3.97% 16μg	33.2% 133μg	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	22% 20mg	124% 112mg	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	0.93% 0.14mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.38% 0.075mg	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	7.94% 0.64mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	25.4% 0.58mg	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	4.25% 29.8mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Sour Cherries have 1.2 times more Vitamin A than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B5, 3 times more Vitamin B6, 8.4 times more Vitamin B9, 5.6 times more Vitamin C, 17.4 times more Vitamin E and 38.6 times more Vitamin K than Raw Red Sour Cherries.
• Both Red Sour Cherries and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Red Sour Cherries have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Red Sour Cherries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Sour Cherries have 2.7 times more Copper than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 3.5 times more Calcium, 2.5 times more Iron, 2 times more Magnesium, 2.6 times more Manganese, 3.3 times more Phosphorus, more Selenium and 4.8 times more Zinc than Raw Red Sour Cherries.
• Both Red Sour Cherries and Frozen Chopped Broccoli contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Sour Cherries have 2.5 times more Carbohydrate, 6.3 times more Sugars and 4.2 times more Fructose than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.4 times more Omega 3, 1.9 times more Fiber and 2.8 times more Protein than Raw Red Sour Cherries.
• 7 ounces of Red Sour Cherries provide inadequate amounts of Protein
• Both Raw Red Sour Cherries as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Red Sour Cherries VS Frozen Chopped Broccoli

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

Red sour cherries are a good source of antioxidants, vitamins, and minerals such as vitamin C and potassium. They may help reduce inflammation, improve sleep quality, and support heart health. Frozen chopped broccoli is rich in fiber, vitamins C and K, and folate. It may help support digestion, boost immunity, and promote healthy bones. Both red sour cherries and frozen chopped broccoli offer unique health benefits and can be part of a balanced vegan diet.

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

Both red sour cherries and frozen chopped broccoli can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli is lower in calories and higher in fiber compared to cherries, making it a more filling and nutrient-dense option for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both cherries and broccoli, can support weight loss by providing essential nutrients and promoting feelings of fullness.

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

Both red sour cherries and frozen chopped broccoli can be beneficial for muscle gain due to their nutrient content. Red sour cherries are rich in antioxidants and anti-inflammatory compounds that can help with muscle recovery after workouts. On the other hand, frozen chopped broccoli is high in protein, fiber, and vitamins that are essential for muscle growth and repair. To support muscle gain while training consistently, it is recommended to include a variety of nutrient-dense foods in your diet, including both red sour cherries and frozen chopped broccoli.

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

Producing Red Sour Cherries typically has a higher environmental impact compared to Frozen Chopped Broccoli due to factors such as water usage, pesticide use, transportation, and energy consumption. Cherries require more resources to grow and harvest, whereas broccoli is a more efficient crop to produce. Opting for locally grown and organic options can help reduce the environmental impact of both foods.