Comparing Nutrients in 1 kilogram Bartlett Pears VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bartlett Pears	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	21.7% 630kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	134% 97g	20.3% 14.7g	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	93% 67.6g	NA	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	79% 30g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	100% 1.3mg	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	15% 60μg	75% 300μg	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	49% 44mg	446% 401mg	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	8% 1.2mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	9% 90mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	47.8% 0.43mg	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	23.8% 1.9mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	141% 3.25mg	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	15.7% 110mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22.7% 841g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Bartlett Pears VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Bartlett Pears versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bartlett Pears vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 51 times more Vitamin A, 4.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B3, 6.5 times more Vitamin B5, 5 times more Vitamin B6, 5 times more Vitamin B9, 9.1 times more Vitamin C, 11 times more Vitamin E and 23.2 times more Vitamin K than Raw Bartlett Pears.
• 1 kilogram of Bartlett Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E

Comparing minerals per 1 kilogram for Bartlett Pears vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Bartlett Pears has 1.8 times more Copper than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 5.7 times more Calcium, 3.2 times more Iron, 3.3 times more Magnesium, 8.8 times more Manganese, 5 times more Phosphorus, 1.8 times more Potassium, 19 times more Selenium and 3.8 times more Zinc than Raw Bartlett Pears.
• Both Bartlett Pears and Boiled Spears Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Bartlett Pears lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bartlett Pears has 2.3 times more Energy, 2.8 times more Carbohydrate and 6.6 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 7.9 times more Protein than Raw Bartlett Pears.
• Both Bartlett Pears and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Bartlett Pears provide inadequate amounts of Protein
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy