Comparing Nutrients in 1 pound Raw Sulfured Dried Pears VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Pears	3%	2%	95%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Raw Sulfured Dried Pears	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	41% 1188kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	243% 316g	11% 14g	130g per day for Men 19-50 years
Sugars	389% 282g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	89.5% 34g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15% 8.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Pears	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.02% 0.036mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 93μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Pears	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	15.4% 154mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	3.27% 121g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Pears VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Sulfured Dried Pears vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains more Vitamin A, 21.1 times more Vitamin B1, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin B9, 5.3 times more Vitamin C, 42.2 times more Vitamin E and 12.5 times more Vitamin K than Raw Sulfured Dried Pears.
• Both Raw Sulfured Dried Pears and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Sulfured Dried Pears vs Cooked Broccoli Raab:

• 1 pound of Raw Sulfured Dried Pears has 4.9 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium and 1.6 times more Potassium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.5 times more Calcium, 1.4 times more Phosphorus, 6.5 times more Selenium, 9.3 times more Sodium, 1.4 times more Zinc and 3.4 times more Water than Raw Sulfured Dried Pears.
• Both Raw Sulfured Dried Pears and Cooked Broccoli Raab contain similar levels of Manganese 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 10.5 times more Energy, 22.3 times more Carbohydrate, 100.3 times more Sugars and 2.7 times more Fiber than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 100.5 times more Omega 3 and 2 times more Protein than Raw Sulfured Dried Pears.
• 1 pound of Raw Sulfured Dried Pears provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Sulfured Dried Pears as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.