Comparing Nutrients in 1 pound Boiled Broccoli VS Bartlett Pears

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Bartlett Pears	2%	2%	96%

Macro Nutrients

	Boiled Broccoli	Bartlett Pears	Recommended Dietary Allowance
Energy	5.47% 159kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	52.4% 68g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	60.6% 44g	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	4.63% 3.36g	42.3% 30.7g	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	% 2.22g	% 11.3g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.95g	g per day for Men 19-50 years
Fiber	39.4% 15g	37% 14g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Bartlett Pears	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	9.07% 0.12mg	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	122% 490μg	6.8% 27.2μg	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	327% 294mg	22% 20mg	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	44% 6.58mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Bartlett Pears	Recommended Dietary Allowance
Calcium	18% 181mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	39.3% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	7.3% 0.17mg	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	43.4% 304mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 405g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Bartlett Pears per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Bartlett Pears:

• 1 pound of Boiled Broccoli has 77 times more Vitamin A, 5.3 times more Vitamin B1, 4.7 times more Vitamin B2, 3.4 times more Vitamin B3, 14.7 times more Vitamin B5, 7.7 times more Vitamin B6, 18 times more Vitamin B9, 14.8 times more Vitamin C, 12.1 times more Vitamin E and 37.1 times more Vitamin K than Bartlett Pears.
• 1 pound of Bartlett Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E

Comparing minerals per 1 pound for Boiled Broccoli vs Bartlett Pears:

• 1 pound of Boiled Broccoli has 4.4 times more Calcium, 3.5 times more Iron, 3.5 times more Magnesium, 5.2 times more Manganese, 6.1 times more Phosphorus, 2.9 times more Potassium, 16 times more Selenium, 41 times more Sodium and 5.6 times more Zinc than Bartlett Pears.
• While 1 lb of Raw Bartlett Pears contains 1.3 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Bartlett Pears contain similar levels of Water per one pound.
• 1 pound of Bartlett Pears lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 6.1 times more Protein than Bartlett Pears.
• While 1 lb of Raw Bartlett Pears contains 1.8 times more Energy, 2.1 times more Carbohydrate, 7 times more Sugars and 9.1 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Bartlett Pears offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Bartlett Pears provide inadequate amounts of Protein