Comparing Nutrients in 7 ounces Sweet Cherries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweet Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.3% 125kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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% 7.94μg	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	15.4% 14mg	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

	Sweet 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	13.2% 0.12mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	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% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.86% 180g	3700g per day for Men 19-50 years

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

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

• 7 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 2.7 times more Vitamin B1, 3.5 times more Vitamin B2, 3 times more Vitamin B3, 3.6 times more Vitamin B6, 23.5 times more Vitamin B9, 9.8 times more Vitamin C, 19.3 times more Vitamin E and 48.3 times more Vitamin K than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per seven ounces.
• 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 Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sweet Cherries have 1.7 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, more Selenium and 4.9 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Frozen Broccoli Spears 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 2.2 times more Energy, 3 times more Carbohydrate and 8.7 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.8 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 Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Sweet Cherries as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sweet Cherries VS Frozen Broccoli Spears

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

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 broccoli spears are rich in vitamins K and C, fiber, and folate, which can help support bone health, reduce inflammation, and promote heart health. Both sweet cherries and frozen broccoli spears 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 Broccoli Spears?

Both sweet cherries and frozen broccoli spears can be beneficial for weight loss, but frozen broccoli spears may be more effective due to their lower calorie content and higher fiber content. Broccoli is a nutrient-dense vegetable that is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Sweet cherries are also a healthy option, but they are higher in natural sugars and calories compared to broccoli. Incorporating a variety of fruits and vegetables into your diet, including both sweet cherries and broccoli, can support weight loss and overall health.

Should I eat more Sweet 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 nutrient-dense foods. Both sweet cherries and frozen broccoli spears offer unique benefits for muscle growth. Sweet cherries are rich in antioxidants and anti-inflammatory compounds that can aid in muscle recovery, while frozen broccoli spears are high in protein, fiber, and essential vitamins and minerals that support muscle development. To optimize muscle growth, it is recommended to include a balance of both sweet cherries and frozen broccoli spears in your diet along with other plant-based protein sources such as legumes, nuts, seeds, and whole grains.

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

Producing sweet cherries typically has a higher environmental impact compared to frozen broccoli spears. Cherries require more water, land, and resources to grow, whereas broccoli is more resource-efficient to cultivate. Additionally, transportation and storage of fresh cherries can contribute to their environmental footprint. Choosing frozen broccoli spears over sweet cherries can help reduce your carbon footprint and support sustainable food choices.