Comparing Nutrients in 14 ounces Green Anjou Pears VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Green Anjou Pears	Boiled Broccoli	Recommended Dietary Allowance
Energy	9.03% 262kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	NA	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	53.3% 38.6g	7.6% 5.5g	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	33% 24g	4.05% 2.94g	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	% 13.2g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.32g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	61% 0.79mg	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	8.93% 35.7μg	107% 429μg	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	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	12% 0.95mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	33.5% 0.77mg	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	7.37% 51.6mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.94% 331g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Anjou Pears vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 77 times more Vitamin A, 6.3 times more Vitamin B1, 5.6 times more Vitamin B2, 3.7 times more Vitamin B3, 14.3 times more Vitamin B5, 7.7 times more Vitamin B6, 12 times more Vitamin B9, 14.8 times more Vitamin C, 12.1 times more Vitamin E and 32.8 times more Vitamin K than Raw Green Anjou Pears.

Comparing minerals per 14 ounces for Green Anjou Pears vs Boiled Broccoli:

• Raw Green Anjou Pears have 1.3 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 2.8 times more Iron, 3 times more Magnesium, 4 times more Manganese, 5.2 times more Phosphorus, 2.3 times more Potassium, more Selenium, 41 times more Sodium and 4.5 times more Zinc than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Boiled and Drained Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Anjou Pears have 1.9 times more Energy, 2.2 times more Carbohydrate, 7 times more Sugars and 8.2 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.4 times more Protein than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears and Boiled and Drained Broccoli have similar amounts of Fiber per 14 oz.
• Both Raw Green Anjou Pears as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.