Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	22.8% 661kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	123% 160g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	184% 133g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	31% 280μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	5.46% 22μg	15% 59.5μg	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	42.6% 38.3mg	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	2.25% 0.34mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	9.5% 0.085mg	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	17% 1.35mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	28% 0.64mg	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	10.2% 71.4mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Boiled Spears Frozen Broccoli:

• 7 ounces of Cherries, tart, dried, sweetened have 2.8 times more Vitamin A, 1.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Vitamin B6, 2.7 times more Vitamin B9, 2.1 times more Vitamin C, 7.8 times more Vitamin E and 17.3 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Cherries, tart, dried, sweetened as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Boiled Spears Frozen Broccoli:

• 7 ounces of Cherries, tart, dried, sweetened have 5.3 times more Copper and 2.1 times more Potassium than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Calcium, 1.5 times more Phosphorus, 4.8 times more Selenium and 5.5 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli contain similar levels of Iron, Magnesium and Zinc per seven ounces.
• 7 ounces of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 11.9 times more Energy, 2.2 times more Omega 3, 15 times more Carbohydrate and 45.7 times more Sugars than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.5 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cherries, tart, dried, sweetened as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.