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

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, light syrup pack, solids and liquids	1%	0%	99%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pears, canned, light syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.7% 570kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	167% 121g	19% 14g	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	70.3% 51g	10.2% 7.4g	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	% 48g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.8g	g per day for Men 19-50 years
Fiber	42% 16g	87% 33g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, light syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	154% 2mg	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	2.5% 10μg	270% 1080μg	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	7.78% 7mg	721% 649mg	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	5.33% 0.8mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, light syrup pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	35% 2.8mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	84.3% 1.94mg	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	10% 70mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23% 845g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains more Vitamin A, 6.3 times more Vitamin B1, 7.7 times more Vitamin B2, 3.6 times more Vitamin B3, 28 times more Vitamin B5, 14.3 times more Vitamin B6, 108 times more Vitamin B9, 92.7 times more Vitamin C, 18.1 times more Vitamin E and 470.3 times more Vitamin K than Pears, canned, light syrup pack, solids and liquids.
• Both Pears, canned, light syrup pack, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Broccoli contains 8 times more Calcium, 2.4 times more Iron, 5.3 times more Magnesium, 5.9 times more Manganese, 9.6 times more Phosphorus, 4.4 times more Potassium, more Selenium, 8.2 times more Sodium and 5.6 times more Zinc than Pears, canned, light syrup pack, solids and liquids.
• Both Pears, canned, light syrup pack, solids and liquids and Boiled and Drained Broccoli have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pears, canned, light syrup pack, solids and liquids have 1.6 times more Energy, 2.1 times more Carbohydrate, 8.7 times more Sugars and 6.9 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 2.1 times more Fiber and 12.5 times more Protein than Pears, canned, light syrup pack, solids and liquids.
• Both Pears, canned, light syrup pack, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.