Comparing Nutrients in 7 ounces Sweet Cherries VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweet Cherries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	14.7% 10.7g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	2% 7.94μg	27.8% 111μg	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	15.4% 14mg	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.93% 0.71mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	19.2% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	4.28% 1.92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.95% 41.7mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweet Cherries vs Cooked Chopped Frozen Broccoli:

• 7 oz of Boiled Chopped Frozen Broccoli contain 17 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 14 times more Vitamin B9, 5.7 times more Vitamin C, 18.9 times more Vitamin E and 42 times more Vitamin K than Raw Sweet Cherries.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Sweet Cherries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweet Cherries vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Sweet Cherries have 1.8 times more Copper and 1.6 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.5 times more Calcium, 1.7 times more Iron, 3.2 times more Manganese, 2.3 times more Phosphorus and 4 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Sweet Cherries lack sufficient amounts of Calcium and Zinc
• Both Raw Sweet Cherries as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Cherries have 2.3 times more Energy, 3 times more Carbohydrate and 8.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.6 times more Omega 3, 1.4 times more Fiber and 2.9 times more Protein than Raw Sweet Cherries.
• 7 ounces of Sweet Cherries provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.