Comparing Nutrients in 1 pound Broccoli VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Broccoli	Green Anjou Pears	Recommended Dietary Allowance
Energy	5.3% 154kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	NA	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	55% 71.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	61% 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	4.25% 3.1g	38% 27.5g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 1.5g	g per day for Men 19-50 years
Fiber	31% 11.8g	37% 14g	38g per day for Men 19-50 years
Protein	23% 12.8g	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	10.2% 41μg	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	450% 405mg	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	23.6% 3.54mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Anjou Pears	Recommended Dietary Allowance
Calcium	21.3% 213mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	39% 0.35mg	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	41.4% 3.3mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	9.47% 0.22mg	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	42.8% 299mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	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	17% 1.86mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11% 405g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Green Anjou Pears:

• Raw Broccoli has 31 times more Vitamin A, 7.1 times more Vitamin B1, 5.3 times more Vitamin B2, 4.2 times more Vitamin B3, 13.3 times more Vitamin B5, 6.7 times more Vitamin B6, 7 times more Vitamin B9, 20.3 times more Vitamin C, 6.5 times more Vitamin E and 23.6 times more Vitamin K than Raw Green Anjou Pears.

Comparing minerals per 1 pound for Broccoli vs Green Anjou Pears:

• Raw Broccoli has 4.3 times more Calcium, 3 times more Iron, 3 times more Magnesium, 4.4 times more Manganese, 5.1 times more Phosphorus, 2.5 times more Potassium, more Selenium, 33 times more Sodium and 4.1 times more Zinc than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 1.6 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Green Anjou Pears have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 6.4 times more Protein than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 1.9 times more Energy, 2.4 times more Carbohydrate, 5.7 times more Sugars and 8.9 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Green Anjou Pears have similar amounts of Fiber per 1 lb.
• Both Raw Broccoli as well as Raw Green Anjou Pears have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.