Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Red Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Red Anjou Pears	Recommended Dietary Allowance
Energy	9.66% 280kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	115% 149g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	132% 95g	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	89.4% 64.8g	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	% 27.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	55.4% 31g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	30% 0.39mg	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	140% 560μg	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	57.8% 52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Anjou Pears	Recommended Dietary Allowance
Calcium	33% 330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	77.8% 0.7mg	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	76.3% 6.1mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	24.3% 0.56mg	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	70% 490mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	22.8% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Red Anjou Pears per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Red Anjou Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Red Anjou Pears:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 4.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 5.2 times more Vitamin B5, 3.3 times more Vitamin B6, 8 times more Vitamin B9, 7.7 times more Vitamin C, 11 times more Vitamin E and 18 times more Vitamin K than Red Anjou Pears.
• 1 kilogram of Red Anjou Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Red Anjou Pears:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3 times more Calcium, 3.2 times more Iron, 1.9 times more Magnesium, 4 times more Manganese, 3.8 times more Phosphorus and 2.2 times more Zinc than Red Anjou Pears.
• While 1 kg of Raw Red Anjou Pears contains 2.1 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Anjou Pears contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Red Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Anjou Pears lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 9.4 times more Protein than Red Anjou Pears.
• While 1 kg of Raw Red Anjou Pears contains 2.2 times more Energy, 2.8 times more Carbohydrate and 6.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Anjou Pears offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Red Anjou Pears provide inadequate amounts of Protein