Comparing Nutrients in 1 kilogram Broccoli Raab VS Red Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Broccoli Raab	Red Anjou Pears	Recommended Dietary Allowance
Energy	7.6% 220kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	NA	32g per day for Men 19-50 years
Omega 3	118% 1.9g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	115% 149g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 27.4g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 2.6g	g per day for Men 19-50 years
Fiber	71% 27g	79% 30g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	146% 1310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Red Anjou Pears	Recommended Dietary Allowance
Calcium	108% 1080mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25% 926g	22.8% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Red Anjou Pears per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Red Anjou Pears:

• 1 kilogram of Broccoli Raab has 131 times more Vitamin A, 13.5 times more Vitamin B1, 4.6 times more Vitamin B2, 7.5 times more Vitamin B3, 6.1 times more Vitamin B5, 4.4 times more Vitamin B6, 11.9 times more Vitamin B9, 3.9 times more Vitamin C, 13.5 times more Vitamin E and 45.7 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 Broccoli Raab vs Red Anjou Pears:

• 1 kilogram of Broccoli Raab has 9.8 times more Calcium, 11.3 times more Iron, 3.1 times more Magnesium, 7.1 times more Manganese, 5.6 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 5.9 times more Zinc than Red Anjou Pears.
• While 1 kg of Raw Red Anjou Pears contains 1.7 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Red Anjou Pears contain similar levels of Water per one kilogram.
• 1 kilogram of Red Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Broccoli Raab 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 Broccoli Raab has 9.6 times more Protein than Red Anjou Pears.
• While 1 kg of Raw Red Anjou Pears contains 2.8 times more Energy, 5.2 times more Carbohydrate, 25.1 times more Sugars and 38.1 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Red Anjou Pears offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Red Anjou Pears provide inadequate amounts of Protein