Comparing Nutrients in 1 pound Bosc Pears VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.5% 304kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	25% 32.6g	130g per day for Men 19-50 years
Sugars	64% 46.4g	8.7% 6.3g	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	35.3% 25.6g	4.63% 3.36g	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	% 11.2g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 9.57g	% 0.36g	g per day for Men 19-50 years
Fiber	37% 14g	39.4% 15g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	69.8% 0.91mg	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	7.94% 31.8μg	122% 490μg	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	14% 12.7mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	8.5% 0.68mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	38.3% 0.88mg	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	9.07% 63.5mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10% 377g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bosc Pears vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 77 times more Vitamin A, 5.3 times more Vitamin B1, 5.3 times more Vitamin B2, 3.6 times more Vitamin B3, 10.8 times more Vitamin B5, 9.5 times more Vitamin B6, 15.4 times more Vitamin B9, 23.2 times more Vitamin C, 12.1 times more Vitamin E and 27.1 times more Vitamin K than Raw Bosc Pears.

Comparing minerals per 1 pound for Bosc Pears vs Boiled Broccoli:

• Raw Bosc Pears have 1.7 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 4.5 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 4.8 times more Phosphorus, 2.4 times more Potassium, more Selenium, 41 times more Sodium and 3.5 times more Zinc than Raw Bosc Pears.
• Both Raw Bosc Pears and Boiled and Drained Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Bosc Pears have 1.9 times more Energy, 2.2 times more Carbohydrate, 7.4 times more Sugars and 7.6 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Bosc Pears as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.