Comparing Nutrients in 1 pound Bartlett Pears VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bartlett Pears	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	9.85% 286kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	60.6% 44g	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	42.3% 30.7g	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	% 11.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.95g	NA	g per day for Men 19-50 years
Fiber	37% 14g	36% 13.6g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.65% 0.74mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	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	6.8% 27.2μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 20mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	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	10.8% 0.86mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	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	7.13% 50mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Bartlett Pears VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Bartlett Pears 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 Bartlett Pears vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 4.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B3, 6.5 times more Vitamin B5, 5 times more Vitamin B6, 9.3 times more Vitamin B9, 9.1 times more Vitamin C, 11 times more Vitamin E and 23.2 times more Vitamin K than Raw Bartlett Pears.
• 1 pound of Bartlett Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E

Comparing minerals per 1 pound for Bartlett Pears vs Cooked Chopped Frozen Broccoli:

• 1 pound of Bartlett Pears has 2.3 times more Copper than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.7 times more Calcium, 3.2 times more Iron, 2.2 times more Magnesium, 6 times more Manganese, 4.5 times more Phosphorus, 1.4 times more Potassium and 3.5 times more Zinc than Raw Bartlett Pears.
• Both Bartlett Pears and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Bartlett Pears lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Bartlett Pears as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bartlett Pears has 2.3 times more Energy, 2.8 times more Carbohydrate and 6.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 7.9 times more Protein than Raw Bartlett Pears.
• Both Bartlett Pears and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Bartlett Pears provide inadequate amounts of Protein
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy