Comparing Nutrients in 100 calories Cherries, sour, canned, water pack, drained VS Frozen Chopped Broccoli

Weight per 100 calories

• Cherries, sour, canned, water pack, drained: 238g
• Frozen Chopped Broccoli: 385g

Cherries, sour, canned, water pack, drained have 1.6 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 100 calories - Cherries, sour, canned, water pack, drained or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	14% 18.4g	130g per day for Men 19-50 years
Sugars	23% 16.6g	7.16% 5.2g	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	9.16% 6.64g	4.4% 3.2g	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	% 9.98g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 0.024g	NA	g per day for Men 19-50 years
Fiber	7.5% 2.86g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	2.93% 1.64g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.95% 0.098mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	38.5% 0.5mg	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	NA	64.4% 258μg	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	0.79% 0.71mg	241% 217mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.6% 26mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	NA	16.2% 0.15mg	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	19% 1.52mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.54% 19mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	49% 1.13mg	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	5.44% 38mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	NA	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.17mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	5.7% 210g	9.5% 352g	3700g per day for Men 19-50 years

Cherries, Sour, Canned, Water Pack, Drained VS Frozen Chopped Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cherries, sour, canned, water pack, drained or Frozen Chopped Broccoli?

Lets compare vitamin content per 100 calories of Cherries, sour, canned, water pack, drained vs Frozen Chopped Broccoli:

• 100 kcal of Frozen Chopped Broccoli, Unprepared contain 3.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.9 times more Vitamin B3, 11 times more Vitamin B5, 4.5 times more Vitamin B6, 303.7 times more Vitamin C and 16.2 times more Vitamin K than Cherries, sour, canned, water pack, drained.
• 100 calories of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5 and Vitamin C
• Both Cherries, sour, canned, water pack, drained as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cherries, sour, canned, water pack, drained vs Frozen Chopped Broccoli:

• 100 kcal of Frozen Chopped Broccoli, Unprepared contain 8.2 times more Calcium, 2 times more Iron, 3.6 times more Magnesium, 8 times more Manganese, 5 times more Phosphorus, 3 times more Potassium, 9.7 times more Sodium, 11.1 times more Zinc and 1.7 times more Water than Cherries, sour, canned, water pack, drained.
• 100 calories of Cherries, sour, canned, water pack, drained lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cherries, sour, canned, water pack, drained have 1.4 times more Carbohydrate, 3.2 times more Sugars and 2.1 times more Fructose than Frozen Chopped Broccoli.
• While 100 kcal of Frozen Chopped Broccoli, Unprepared contain 4 times more Fiber and 6.6 times more Protein than Cherries, sour, canned, water pack, drained.
• Both Cherries, sour, canned, water pack, drained and Frozen Chopped Broccoli offer comparable quantities of Energy per 100 calories.