Comparing Nutrients in 14 ounces Broccoli VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Broccoli	Bosc Pears	Recommended Dietary Allowance
Energy	4.65% 135kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	49% 64g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	56% 40.6g	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	3.72% 2.7g	31% 22.4g	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	% 1.94g	% 9.84g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 8.37g	g per day for Men 19-50 years
Fiber	27% 10.3g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	20% 11g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Bosc Pears	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	6.4% 0.083mg	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	62.5% 250μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	12.3% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Bosc Pears	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	46% 0.41mg	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	36.2% 2.9mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	8.1% 0.19mg	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	37.4% 262mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.92% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Bosc Pears:

• Raw Broccoli has 31 times more Vitamin A, 5.9 times more Vitamin B1, 5.1 times more Vitamin B2, 4.2 times more Vitamin B3, 10.1 times more Vitamin B5, 8.3 times more Vitamin B6, 9 times more Vitamin B9, 31.9 times more Vitamin C, 6.5 times more Vitamin E and 19.5 times more Vitamin K than Raw Bosc Pears.

Comparing minerals per 14 ounces for Broccoli vs Bosc Pears:

• Raw Broccoli has 4.7 times more Calcium, 4.9 times more Iron, 3 times more Magnesium, 4.5 times more Manganese, 4.7 times more Phosphorus, 2.6 times more Potassium, more Selenium, 33 times more Sodium and 3.2 times more Zinc than Raw Bosc Pears.
• While Raw Bosc Pears contain 2.1 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Bosc Pears have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 7.8 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 2 times more Energy, 2.4 times more Carbohydrate, 6 times more Sugars and 8.3 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Bosc Pears have similar amounts of Fiber per 14 oz.
• Both Raw Broccoli as well as Raw Bosc Pears have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.