Comparing Nutrients in 1 pound Green Anjou Pears VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Green Anjou Pears	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 299kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	NA	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	9.94% 13g	130g per day for Men 19-50 years
Sugars	61% 44g	2.38% 1.72g	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	38% 27.5g	1.06% 0.77g	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	% 15g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.5g	g per day for Men 19-50 years
Fiber	37% 14g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	3.56% 2g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	59.7% 0.78mg	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	10.2% 41μg	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Broccoli Raab	Recommended Dietary Allowance
Calcium	5% 50mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	21% 0.19mg	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	13.6% 1.1mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	9.47% 0.22mg	78% 1.8mg	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	8.42% 59mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	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	4.12% 0.45mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Anjou Pears VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Green Anjou Pears vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 131 times more Vitamin A, 16.2 times more Vitamin B1, 5.9 times more Vitamin B2, 8.1 times more Vitamin B3, 7.5 times more Vitamin B5, 6.6 times more Vitamin B6, 9.2 times more Vitamin B9, 4.6 times more Vitamin C, 13.5 times more Vitamin E and 52.1 times more Vitamin K than Raw Green Anjou Pears.
• 1 pound of Green Anjou Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E

Comparing minerals per 1 pound for Green Anjou Pears vs Broccoli Raab:

• 1 pound of Green Anjou Pears has 1.8 times more Copper than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 9.8 times more Calcium, 8.9 times more Iron, 3.1 times more Magnesium, 8.2 times more Manganese, 5.6 times more Phosphorus, 1.5 times more Potassium, 33 times more Sodium and 7.7 times more Zinc than Raw Green Anjou Pears.
• Both Green Anjou Pears and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Green Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Green Anjou Pears as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Anjou Pears has 3 times more Energy, 5.5 times more Carbohydrate, 25.6 times more Sugars and 35.6 times more Fructose than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.2 times more Protein than Raw Green Anjou Pears.
• Both Green Anjou Pears and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Green Anjou Pears provide inadequate amounts of Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Energy