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

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Red Sour Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.42% 99kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	18.6% 24g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	23.2% 17g	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	9.6% 6.97g	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	% 8.3g	NA	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	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	14% 127μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	3.97% 16μg	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	22% 20mg	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	0.93% 0.14mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	7.94% 0.64mg	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	9.66% 0.22mg	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	4.25% 29.8mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	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	0.4% 5.95mg	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	4.6% 171g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Red Sour Cherries vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin B5, 4 times more Vitamin B6, 11.8 times more Vitamin B9, 6.8 times more Vitamin C, 19.3 times more Vitamin E and 48.3 times more Vitamin K than Raw Red Sour Cherries.
• Both Red Sour Cherries and Frozen Broccoli Spears provide similar amounts of Vitamin A and 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 Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Sour Cherries have 2.9 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.6 times more Calcium, 2.3 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium, more Selenium and 3.4 times more Zinc than Raw Red Sour Cherries.
• Both Red Sour Cherries and Frozen Broccoli Spears contain similar levels of 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 2.3 times more Carbohydrate and 5.8 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.8 times more Omega 3, 1.9 times more Fiber and 3.1 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 Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Red Sour Cherries VS Frozen Broccoli Spears

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

Red sour cherries are a good source of antioxidants, particularly anthocyanins, which have anti-inflammatory properties and may help reduce the risk of chronic diseases. They are also high in vitamin C and fiber, which are important for immune function and digestion. Frozen broccoli spears, on the other hand, are rich in vitamins K and C, as well as fiber and antioxidants. Both red sour cherries and frozen broccoli spears offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

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

Both 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 a better choice as they are lower in calories and higher in fiber compared to red sour cherries. Including more broccoli spears in your diet can help you feel full longer and support your weight loss goals.

Should I eat more 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 consume a variety of plant-based protein sources. Both red sour cherries and frozen broccoli spears are nutritious options, but for muscle-building, you may want to focus on protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating a balanced diet with adequate protein, healthy fats, and carbohydrates will support muscle growth and recovery.

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

Producing Red Sour Cherries generally has a higher environmental impact compared to Frozen Broccoli Spears. Cherries require more water, land, and resources to grow, and their production can contribute to deforestation and pesticide use. On the other hand, broccoli is a more sustainable option as it requires fewer resources to cultivate and has a lower carbon footprint. Opting for Frozen Broccoli Spears over Red Sour Cherries can help reduce your environmental impact.