Comparing Nutrients in 100 calories Boiled Broccoli VS Pears, canned, water pack, solids and liquids

Weight per 100 calories

• Boiled Broccoli: 286g
• Pears, canned, water pack, solids and liquids: 345g

Boiled Broccoli has 1.2 times more energy per 100g than Pears, canned, water pack, solids and liquids. It has low energy density when compared to other foods. Pears, canned, water pack, solids and liquids having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Pears, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pears, canned, water pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Boiled Broccoli	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.11% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	20.7% 27g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	29% 21g	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	2.9% 2.1g	18.5% 13.4g	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	% 1.4g	% 6.55g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 1.03g	g per day for Men 19-50 years
Fiber	25% 9.43g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	12% 6.8g	1.17% 0.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	2.65% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	1.16% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	1.5% 0.076mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	3.7% 0.048mg	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	77% 309μg	0.86% 3.45μg	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	206% 185mg	3.83% 3.45mg	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	27.6% 4.14mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.86% 1.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	11.4% 114mg	1.38% 13.8mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	19.5% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	9.05% 0.72mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	3.3% 13.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	5.1% 0.12mg	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	27.3% 191mg	3.45% 24mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.46% 6.9mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	2.82% 0.31mg	11mg per day for Men 19-50 years
Water	6.9% 255g	8.56% 317g	3700g per day for Men 19-50 years

Boiled Broccoli VS Pears, Canned, Water Pack, Solids And Liquids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Pears, canned, water pack, solids and liquids?

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Pears, canned, water pack, solids and liquids:

• 100 calories of Boiled Broccoli have more Vitamin A, 6.5 times more Vitamin B1, 10.2 times more Vitamin B2, 8.5 times more Vitamin B3, 23.2 times more Vitamin B5, 11.8 times more Vitamin B6, 89.5 times more Vitamin B9, 53.8 times more Vitamin C, 15 times more Vitamin E and 389.7 times more Vitamin K than Pears, canned, water pack, solids and liquids.
• 100 calories of Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Broccoli vs Pears, canned, water pack, solids and liquids:

• 100 calories of Boiled Broccoli have 8.3 times more Calcium, 2.6 times more Iron, 4.4 times more Magnesium, 4.7 times more Manganese, 7.9 times more Phosphorus, 4.6 times more Potassium, more Selenium, 17 times more Sodium and 4.1 times more Zinc than Pears, canned, water pack, solids and liquids.
• Both Boiled Broccoli and Pears, canned, water pack, solids and liquids contain similar levels of Copper and Water per 100 calories.
• 100 calories of Pears, canned, water pack, solids and liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Broccoli have more Omega 3, 1.7 times more Fiber and 10.4 times more Protein than Pears, canned, water pack, solids and liquids.
• While 100 kcal of Pears, canned, water pack, solids and liquids contain 1.3 times more Carbohydrate, 5.3 times more Sugars and 6.4 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pears, canned, water pack, solids and liquids offer comparable quantities of Energy per 100 calories.
• 100 calories of Pears, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Pears, canned, water pack, solids and liquids provide inadequate amounts of Omega 6 in 100 calories.