Comparing Nutrients in 300 calories Cherries, tart, dried, sweetened VS Boiled Broccoli

Weight per 300 calories

Cherries, tart, dried, sweetened

90g

Boiled Broccoli

857g

Cherries, tart, dried, sweetened have 9.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cherries, tart, dried, sweetened or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cherries, tart, dried, sweetened

97%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Cherries, tart, dried, sweetened vs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.68%0.66g

Fat

3.62%3.5g

0.66 gvs3.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.41%0.13g

Saturated Fat

2.1%0.68g

0.13 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

5.2%0.083g

Omega 3

63.8%1g

0.083 gvs1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

0.54%0.092g

Omega 6

2.57%0.44g

0.092 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

55.8%72.5g

Carbohydrate

47.3%61.5g

72.5 gvs61.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

83.4%60.5g

Sugars

16.4%12g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

60.5 gvs12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

Fructose

8.75%6.34g

≤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]

NA gvs6.34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

Glucose

%4.2g

NA gvs4.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

Sucrose

%0.69g

NA gvs0.69 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

5.93%2.25g

Fiber

74.4%28.3g

2.25 gvs28.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

2%1.13g

Protein

36.4%20.4g

1.13 gvs20.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Cherries, tart, dried, sweetened vs Boiled Broccoli

14%127μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

127 μgvs660 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

4.35%0.052mg

Vitamin B1

45%0.54mg

Thiamine

0.052 mgvs0.54 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

7%0.091mg

Vitamin B2

81%1.05mg

Riboflavin

0.091 mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

4.9%0.78mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs4.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

106%5.3mg

Pantothenic acid

NA mgvs5.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7%0.091mg

Vitamin B6

132%1.7mg

Pyridoxine

0.091 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

2.48%9.9μg

Vitamin B9

231%926μg

Folates and Folic Acid

9.9 μgvs926 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

19.3%17.4mg

Vitamin C

618%556mg

Ascorbic acid

17.4 mgvs556 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

1.02%0.15mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.15 mgvs12.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

3.83%4.6μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

4.6 μgvs1209 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Cherries, tart, dried, sweetened vs Boiled Broccoli

3.42%34.2mg

Calcium

34.3%343mg

34.2 mgvs343 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

23%0.21mg

Copper

58%0.52mg

0.21 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

0.86%34.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

7.66%0.61mg

Iron

71.8%5.74mg

0.61 mgvs5.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

4.7%20mg

Magnesium

43%180mg

20 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

Manganese

72.3%1.66mg

NA mgvs1.66 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

4.63%32.4mg

Phosphorus

82%574mg

32.4 mgvs574 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

9.96%339mg

Potassium

74%2511mg

339 mgvs2511 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

0.66%0.36μg

Selenium

25%13.7μg

0.36 μgvs13.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0.78%11.7mg

Sodium

23.4%351mg

11.7 mgvs351 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

2.05%0.23mg

Zinc

35%3.86mg

0.23 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

0.4%15g

Water

20.7%765g

15 gvs765 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of Cherries, tart, dried, sweetened vs Boiled Broccoli:

Boiled and Drained Broccoli contains 5.2 times more Vitamin A, 10.3 times more Vitamin B1, 11.6 times more Vitamin B2, 6.1 times more Vitamin B3, 18.8 times more Vitamin B6, 93.4 times more Vitamin B9, 32 times more Vitamin C, 81.2 times more Vitamin E and 263.2 times more Vitamin K than Cherries, tart, dried, sweetened .
Both Cherries, tart, dried, sweetened as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cherries, tart, dried, sweetened vs Boiled Broccoli:

Boiled and Drained Broccoli contains 10 times more Calcium, 2.5 times more Copper, 9.4 times more Iron, 9.1 times more Magnesium, 17.7 times more Phosphorus, 7.4 times more Potassium, 38.1 times more Selenium, 30 times more Sodium, 17.1 times more Zinc and 51.2 times more Water than Cherries, tart, dried, sweetened .

Comparison of macro-nutrients per 300 calories:

Cherries, tart, dried, sweetened have 5.1 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.3 times more Fat, 12.3 times more Omega 3, 12.6 times more Fiber and 18.1 times more Protein than Cherries, tart, dried, sweetened .
Both Cherries, tart, dried, sweetened and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cherries, tart, dried, sweetened as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cherries, tart, dried, sweetened VS Blackberries, canned, heavy syrup, solids and liquidsBoiled BroccoliVS Blackberries, canned, heavy syrup, solids and liquidsCherries, tart, dried, sweetened VS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cherries, tart, dried, sweetened VS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cherries, tart, dried, sweetened or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: