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

Macros Ratio

	Protein	Fat	Carbs
Pears, dried, sulfured, stewed, with added sugar	2%	2%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pears, dried, sulfured, stewed, with added sugar	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	22% 635kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 168g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Pears, dried, sulfured, stewed, with added sugar	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, dried, sulfured, stewed, with added sugar	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	7.5% 278g	11.2% 415g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 13.3 times more Vitamin B1, 5.1 times more Vitamin B2, 1.4 times more Vitamin B3, 4 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin B9 and 14.8 times more Vitamin C than Pears, dried, sulfured, stewed, with added sugar.
• Both Pears, dried, sulfured, stewed, with added sugar as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Pears, dried, sulfured, stewed, with added sugar have 4.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.7 times more Calcium, 1.9 times more Manganese, 1.9 times more Phosphorus, 8 times more Sodium, 2.7 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium, Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pears, dried, sulfured, stewed, with added sugar have 5.4 times more Energy, 7.8 times more Carbohydrate and 1.9 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3 and 3.3 times more Protein than Pears, dried, sulfured, stewed, with added sugar.
• Both Pears, dried, sulfured, stewed, with added sugar as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.