Comparing Nutrients in 1 kilogram Bosc Pears VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Energy	23% 670kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	141% 102g	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	77.8% 56.4g	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	% 25g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 21g	% 0.8g	g per day for Men 19-50 years
Fiber	81.6% 31g	87% 33g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	17.5% 70μg	270% 1080μg	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	31% 28mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	18.8% 1.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	20% 140mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	36% 1220mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	22.5% 832g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bosc Pears vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 77 times more Vitamin A, 5.3 times more Vitamin B1, 5.3 times more Vitamin B2, 3.6 times more Vitamin B3, 10.8 times more Vitamin B5, 9.5 times more Vitamin B6, 15.4 times more Vitamin B9, 23.2 times more Vitamin C, 12.1 times more Vitamin E and 27.1 times more Vitamin K than Raw Bosc Pears.

Comparing minerals per 1 kilogram for Bosc Pears vs Boiled Broccoli:

• Raw Bosc Pears have 1.7 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 4.5 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 4.8 times more Phosphorus, 2.4 times more Potassium, more Selenium, 41 times more Sodium and 3.5 times more Zinc than Raw Bosc Pears.
• Both Raw Bosc Pears and Boiled and Drained Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Bosc Pears have 1.9 times more Energy, 2.2 times more Carbohydrate, 7.4 times more Sugars and 7.6 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Raw Bosc Pears as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.