Comparing Nutrients in 14 ounces Bartlett Pears VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Bartlett Pears	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.62% 250kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	53% 38.5g	7.4% 5.36g	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	37% 27g	4.54% 3.3g	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	% 9.92g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	39.7% 0.52mg	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	5.95% 24μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19.4% 17.5mg	249% 224mg	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	3.18% 0.48mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	16.8% 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	9.43% 0.75mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	50.7% 1.17mg	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	6.24% 43.7mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.03% 334g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bartlett Pears vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B3, 6.6 times more Vitamin B5, 5 times more Vitamin B6, 11.2 times more Vitamin B9, 12.8 times more Vitamin C, 10.2 times more Vitamin E and 21.3 times more Vitamin K than Raw Bartlett Pears.

Comparing minerals per 14 ounces for Bartlett Pears vs Frozen Chopped Broccoli:

• Raw Bartlett Pears have 2.1 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Calcium, 4.3 times more Iron, 3 times more Magnesium, 7.9 times more Manganese, 4.5 times more Phosphorus, 2.1 times more Potassium, 28 times more Selenium, 24 times more Sodium and 6 times more Zinc than Raw Bartlett Pears.
• Both Raw Bartlett Pears and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Bartlett Pears have 2.4 times more Energy, 3.1 times more Carbohydrate, 7.2 times more Sugars and 8.1 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.2 times more Protein than Raw Bartlett Pears.
• Both Raw Bartlett Pears and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 14 oz.
• Both Raw Bartlett Pears as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.