Comparing Nutrients in 1 pound Bosc Pears VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Bosc Pears	Broccoli	Recommended Dietary Allowance
Energy	10.5% 304kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	23% 30g	130g per day for Men 19-50 years
Sugars	64% 46.4g	10.6% 7.7g	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	4.25% 3.1g	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	% 11.2g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 9.57g	% 0.45g	g per day for Men 19-50 years
Fiber	37% 14g	31% 11.8g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	24.7% 0.22mg	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	8.5% 0.68mg	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	17% 1.86mg	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 Broccoli:

• Raw Broccoli contains 31 times more Vitamin A, 5.9 times more Vitamin B1, 5.1 times more Vitamin B2, 4.2 times more Vitamin B3, 10.1 times more Vitamin B5, 8.3 times more Vitamin B6, 9 times more Vitamin B9, 31.9 times more Vitamin C, 6.5 times more Vitamin E and 19.5 times more Vitamin K than Raw Bosc Pears.

Comparing minerals per 1 pound for Bosc Pears vs Broccoli:

• Raw Bosc Pears have 2.1 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Calcium, 4.9 times more Iron, 3 times more Magnesium, 4.5 times more Manganese, 4.7 times more Phosphorus, 2.6 times more Potassium, more Selenium, 33 times more Sodium and 3.2 times more Zinc than Raw Bosc Pears.
• Both Raw Bosc Pears and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Bosc Pears have 2 times more Energy, 2.4 times more Carbohydrate, 6 times more Sugars and 8.3 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Bosc Pears as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.