Comparing Nutrients in 14 ounces Pears, dried, sulfured, stewed, with added sugar VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pears, dried, sulfured, stewed, with added sugar	2%	2%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pears, dried, sulfured, stewed, with added sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19% 556kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Pears, dried, sulfured, stewed, with added sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.26% 1.32mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	53.4% 0.69mg	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	0% 0μg	93% 373μg	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	16.8% 15mg	301% 271mg	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	NA	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, dried, sulfured, stewed, with added sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	16% 0.14mg	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	48% 3.85mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	44% 1mg	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	15.3% 107mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	6.56% 243g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears, dried, sulfured, stewed, with added sugar VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Pears, dried, sulfured, stewed, with added sugar versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pears, dried, sulfured, stewed, with added sugar vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 18 times more Vitamin B1, 6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin B9 and 18 times more Vitamin C than Pears, dried, sulfured, stewed, with added sugar.
• 14 ounces of Pears, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Pears, dried, sulfured, stewed, with added sugar as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pears, dried, sulfured, stewed, with added sugar vs Frozen Broccoli Spears:

• 14 ounces of Pears, dried, sulfured, stewed, with added sugar have 4.8 times more Copper, 1.3 times more Iron and 1.3 times more Selenium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.7 times more Calcium, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Zinc and 1.5 times more Water than Pears, dried, sulfured, stewed, with added sugar.
• Both Pears, dried, sulfured, stewed, with added sugar and Frozen Broccoli Spears contain similar levels of Magnesium and Potassium per 14 ounces.
• 14 ounces of Pears, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pears, dried, sulfured, stewed, with added sugar have 4.8 times more Energy, 6.9 times more Carbohydrate and 1.9 times more Fiber than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 125 times more Omega 3 and 3.6 times more Protein than Pears, dried, sulfured, stewed, with added sugar.
• 14 ounces of Pears, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Pears, dried, sulfured, stewed, with added sugar as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.