Comparing Nutrients in 1 pound Pears, dried, sulfured, stewed, with added sugar VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pears, dried, sulfured, stewed, with added sugar	2%	2%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pears, dried, sulfured, stewed, with added sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	22% 635kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 168g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	69.2% 26.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pears, dried, sulfured, stewed, with added sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	45.4% 0.59mg	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	0% 0μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17.2mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, dried, sulfured, stewed, with added sugar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	17% 0.15mg	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	55% 4.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	44% 1mg	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	17.5% 122mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	7.5% 278g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears, dried, sulfured, stewed, with added sugar VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Pears, dried, sulfured, stewed, with added sugar versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pears, dried, sulfured, stewed, with added sugar vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 13.8 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin B9 and 10.6 times more Vitamin C than Pears, dried, sulfured, stewed, with added sugar.
• 1 pound of Pears, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Pears, dried, sulfured, stewed, with added sugar as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pears, dried, sulfured, stewed, with added sugar vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pears, dried, sulfured, stewed, with added sugar has 5 times more Copper, 1.6 times more Iron, 1.7 times more Potassium and 3.4 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.2 times more Calcium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Zinc and 1.5 times more Water than Pears, dried, sulfured, stewed, with added sugar.
• Both Pears, dried, sulfured, stewed, with added sugar and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per one pound.
• 1 pound of Pears, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium and Zinc
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pears, dried, sulfured, stewed, with added sugar has 5 times more Energy, 6.9 times more Carbohydrate and 1.9 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 42 times more Omega 3 and 3.6 times more Protein than Pears, dried, sulfured, stewed, with added sugar.
• 1 pound of Pears, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 3 and Protein
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Pears, dried, sulfured, stewed, with added sugar as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.