Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Cherries, tart, dried, sweetened	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	22.8% 661kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	12% 15.6g	130g per day for Men 19-50 years
Sugars	184% 133g	5.56% 4.03g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	31% 280μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	31% 0.4mg	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	61% 244μg	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	163% 147mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	312% 374μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	7.28% 0.065mg	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	23% 1.85mg	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	27% 0.62mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Frozen Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Frozen Brussels Sprouts:

• 7 ounces of Cherries, tart, dried, sweetened have 4.5 times more Vitamin A and 1.4 times more Vitamin B3 than Frozen Brussels Sprouts.
• While 7 oz of Frozen Brussels Sprouts, Unprepared contain 1.8 times more Vitamin B1, 2 times more Vitamin B6, 11.2 times more Vitamin B9, 3.8 times more Vitamin C, 2.9 times more Vitamin E and 37 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Brussels Sprouts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Cherries, tart, dried, sweetened as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Frozen Brussels Sprouts:

• 7 ounces of Cherries, tart, dried, sweetened have 1.5 times more Calcium and 6.9 times more Copper than Frozen Brussels Sprouts.
• While 7 oz of Frozen Brussels Sprouts, Unprepared contain 1.4 times more Iron, 1.7 times more Phosphorus, 3.8 times more Selenium and 5.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Frozen Brussels Sprouts contain similar levels of Magnesium, Potassium 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 8.1 times more Energy, 10.2 times more Carbohydrate and 33.1 times more Sugars than Frozen Brussels Sprouts.
• While 7 oz of Frozen Brussels Sprouts, Unprepared contain 1.5 times more Omega 3, 1.5 times more Fiber and 3 times more Protein than Cherries, tart, dried, sweetened .
• 7 ounces of Frozen Brussels Sprouts provide inadequate amounts of Energy
• Both Cherries, tart, dried, sweetened as well as Frozen Brussels Sprouts, Unprepared provide inadequate amounts of Omega 6 in seven ounces.