Comparing Nutrients in 1 pound Raw Sulfured Dried Pears VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Pears	3%	2%	95%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Sulfured Dried Pears	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	41% 1188kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	243% 316g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	389% 282g	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	89.5% 34g	36% 13.6g	38g per day for Men 19-50 years
Protein	15% 8.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Pears	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.02% 0.036mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	34% 136μg	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	35.3% 31.8mg	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	1.8% 0.27mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 93μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Pears	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.4% 154mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	21.7% 0.2mg	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	119% 9.53mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	64% 1.47mg	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	38.2% 268mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.27% 121g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Pears VS Boiled Spears Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Sulfured Dried Pears vs Boiled Spears Frozen Broccoli:

• 1 pound of Raw Sulfured Dried Pears has 1.8 times more Vitamin B2 and 3 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 6.9 times more Vitamin B1, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B9, 5.7 times more Vitamin C, 22 times more Vitamin E and 4.3 times more Vitamin K than Raw Sulfured Dried Pears.
• 1 pound of Raw Sulfured Dried Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Raw Sulfured Dried Pears as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Sulfured Dried Pears vs Boiled Spears Frozen Broccoli:

• 1 pound of Raw Sulfured Dried Pears has 8.6 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 3 times more Potassium and 1.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Calcium, 9.5 times more Selenium and 3.4 times more Water than Raw Sulfured Dried Pears.
• Both Raw Sulfured Dried Pears and Boiled Spears Frozen Broccoli contain similar levels of Manganese and Phosphorus per one pound.
• 1 pound of Raw Sulfured Dried Pears lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Sulfured Dried Pears has 9.4 times more Energy, 13 times more Carbohydrate, 42.3 times more Sugars and 2.5 times more Fiber than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 21 times more Omega 3 and 1.7 times more Protein than Raw Sulfured Dried Pears.
• 1 pound of Raw Sulfured Dried Pears provide inadequate amounts of Omega 3
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Sulfured Dried Pears as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.