Comparing Nutrients in 14 ounces Red Anjou Pears VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Red Anjou Pears	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	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	45.6% 59.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	52.2% 38g	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	35.5% 25.7g	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	% 11g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Red Anjou 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	8.55% 0.11mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	6.95% 27.8μg	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	23% 20.6mg	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	16.2% 19.4μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Anjou Pears	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	6.6% 27.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	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	7.37% 51.6mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	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	4.7% 0.52mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.04% 334g	9.8% 363g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 4.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 5.3 times more Vitamin B5, 3.3 times more Vitamin B6, 9.6 times more Vitamin B9, 10.8 times more Vitamin C, 10.2 times more Vitamin E and 16.6 times more Vitamin K than Raw Red Anjou Pears.

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

• Raw Red Anjou Pears have 1.8 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.1 times more Calcium, 4.3 times more Iron, 2.6 times more Magnesium, 5.3 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium, 28 times more Selenium, 24 times more Sodium and 3.7 times more Zinc than Raw Red Anjou Pears.
• Both Raw Red Anjou Pears and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Anjou Pears have 2.4 times more Energy, 3.1 times more Carbohydrate, 7.1 times more Sugars and 7.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.5 times more Protein than Raw Red Anjou Pears.
• Both Raw Red Anjou Pears and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 14 oz.
• Both Raw Red Anjou Pears as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.