Comparing Nutrients in 100 grams 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	2.17% 63kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	17.7% 13g	2.03% 1.47g	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	7.4% 5.37g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.9% 1.06g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.96% 0.15mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	13.5% 0.18mg	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	1% 4μg	23.5% 94μg	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	7.78% 7mg	76% 68.3mg	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	0.47% 0.07mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.3% 13mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	4% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	4.5% 0.36mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	3.04% 0.07mg	11% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	2.16% 0.97μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3% 21mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	6.53% 222mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Sweet Cherries versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweet Cherries vs Frozen Broccoli Spears:

• 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Sweet Cherries vs Frozen Broccoli Spears:

• 100 grams of Sweet Cherries have 1.7 times more Copper than Frozen Broccoli Spears.
• While 100 g 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 100 grams.
• 100 grams of Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweet Cherries have 2.2 times more Energy, 3 times more Carbohydrate and 8.7 times more Sugars than Frozen Broccoli Spears.
• While 100 g 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.
• 100 grams of Sweet Cherries provide inadequate amounts of Omega 3 and Protein
• 100 grams 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 100 grams.