Comparing Nutrients in 1 kilogram Boiled Broccoli VS Pears, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pears, canned, heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Boiled Broccoli	Pears, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	12% 350kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	147% 192g	130g per day for Men 19-50 years
Sugars	19% 14g	210% 152g	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	10.2% 7.4g	81.4% 59g	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	% 4.9g	% 61g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 14g	g per day for Men 19-50 years
Fiber	87% 33g	42% 16g	38g per day for Men 19-50 years
Protein	42.5% 24g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pears, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	10.8% 0.14mg	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	270% 1080μg	2.5% 10μg	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	721% 649mg	12.2% 11mg	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	97% 14.5mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pears, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	40% 400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	1.88% 75μg	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	83.8% 6.7mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	14% 0.32mg	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	96% 670mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24% 893g	21.7% 804g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pears, canned, heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Pears, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Pears, canned, heavy syrup pack, solids and liquids:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 6.3 times more Vitamin B1, 5.6 times more Vitamin B2, 2.3 times more Vitamin B3, 28 times more Vitamin B5, 14.3 times more Vitamin B6, 108 times more Vitamin B9, 59 times more Vitamin C, 18.1 times more Vitamin E and 470.3 times more Vitamin K than Pears, canned, heavy syrup pack, solids and liquids.
• 1 kilogram of Pears, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Pears, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Pears, canned, heavy syrup pack, solids and liquids:

• 1 kilogram of Boiled Broccoli has 8 times more Calcium, 1.2 times more Copper, 3 times more Iron, 5.3 times more Magnesium, 6.1 times more Manganese, 9.6 times more Phosphorus, 4.5 times more Potassium, more Selenium, 8.2 times more Sodium and 5.6 times more Zinc than Pears, canned, heavy syrup pack, solids and liquids.
• Both Boiled Broccoli and Pears, canned, heavy syrup pack, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Pears, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Boiled and Drained Broccoli as well as Pears, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has more Omega 3, 2.1 times more Fiber and 11.9 times more Protein than Pears, canned, heavy syrup pack, solids and liquids.
• While 1 kg of Pears, canned, heavy syrup pack, solids and liquids contains 2.1 times more Energy, 2.7 times more Carbohydrate, 10.9 times more Sugars and 8 times more Fructose than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Pears, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Pears, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.