Comparing Nutrients in 1 pound Broccoli Raab VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Broccoli Raab	Bosc Pears	Recommended Dietary Allowance
Energy	3.44% 100kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	NA	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	56% 73g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	64% 46.4g	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	1.06% 0.77g	35.3% 25.6g	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	% 0.45g	% 11.2g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 9.57g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	37% 14g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Bosc Pears	Recommended Dietary Allowance
Vitamin A	66% 594μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	7.33% 0.095mg	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	94% 376μg	7.94% 31.8μg	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	102% 92mg	14% 12.7mg	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	49% 7.35mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Bosc Pears	Recommended Dietary Allowance
Calcium	49% 490mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	52.4% 0.47mg	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	121% 9.7mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	9.27% 0.21mg	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	47.3% 331mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Bosc Pears per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Bosc Pears:

• 1 pound of Broccoli Raab has 131 times more Vitamin A, 13.5 times more Vitamin B1, 5.6 times more Vitamin B2, 8 times more Vitamin B3, 5.6 times more Vitamin B5, 8.1 times more Vitamin B6, 11.9 times more Vitamin B9, 7.2 times more Vitamin C, 13.5 times more Vitamin E and 43.1 times more Vitamin K than Bosc Pears.
• 1 pound of Bosc Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E

Comparing minerals per 1 pound for Broccoli Raab vs Bosc Pears:

• 1 pound of Broccoli Raab has 10.8 times more Calcium, 14.3 times more Iron, 3.1 times more Magnesium, 8.4 times more Manganese, 5.2 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 5.9 times more Zinc than Bosc Pears.
• While 1 lb of Raw Bosc Pears contains 2.5 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Bosc Pears contain similar levels of Water per one pound.
• 1 pound of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium and Zinc
• Both Raw Broccoli Raab as well as Raw Bosc Pears lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 8.8 times more Protein than Bosc Pears.
• While 1 lb of Raw Bosc Pears contains 3 times more Energy, 5.6 times more Carbohydrate, 26.9 times more Sugars and 33.2 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Bosc Pears offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Bosc Pears provide inadequate amounts of Protein