Comparing Nutrients in 7 ounces Sweet Cherries VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweet Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	24.4% 31.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	14.7% 10.7g	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	% 13g	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	11% 0.55mg	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	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	15.4% 14mg	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

	Sweet Cherries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	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% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Sweet 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 Sweet Cherries vs Frozen Chopped Broccoli:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 17.3 times more Vitamin A, 2 times more Vitamin B1, 2.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 16.8 times more Vitamin B9, 8.1 times more Vitamin C, 17.4 times more Vitamin E and 38.6 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sweet Cherries have 1.6 times more Copper than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 4.3 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 4.2 times more Manganese, 2.4 times more Phosphorus, more Selenium and 6.9 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Chopped Broccoli contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Cherries have 2.4 times more Energy, 3.3 times more Carbohydrate, 9.5 times more Sugars and 6.5 times more Fructose than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 4 times more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Raw Sweet Cherries.
• 7 ounces of Sweet Cherries provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sweet Cherries VS Frozen Chopped Broccoli

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

Sweet cherries are a good source of antioxidants, vitamins C and A, and fiber which can help support a healthy immune system, promote skin health, and aid in digestion. On the other hand, frozen chopped broccoli is rich in vitamins K and C, as well as fiber and antioxidants, which can help support bone health, boost immunity, and reduce inflammation. Both sweet cherries and frozen chopped broccoli offer unique health benefits, so it's beneficial to include a variety of fruits and vegetables in your diet for optimal nutrition.

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

Both sweet cherries and frozen chopped broccoli can be beneficial for weight loss due to their low calorie content and high fiber content. However, broccoli is lower in calories and higher in fiber compared to sweet cherries, making it a more filling and nutrient-dense option for weight loss. Including a variety of fruits and vegetables in your diet, including both sweet cherries and broccoli, can help support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Frozen chopped broccoli contains more protein than sweet cherries, making it a better choice for muscle growth. Additionally, broccoli is a good source of vitamins and minerals that support overall health and fitness.

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

The environmental impact of producing sweet cherries is generally higher compared to frozen chopped broccoli. Sweet cherries require more water, land, and resources to grow and harvest, while frozen chopped broccoli is typically more efficient to produce. Choosing frozen chopped broccoli over sweet cherries can help reduce your carbon footprint and support sustainable food choices.