Comparing Nutrients in 1 pound Red Anjou Pears VS Cooked Chopped Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Red Anjou Pears	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	9.7% 281kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	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% 67.8g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	59.7% 43.3g	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	40.5% 29.4g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.18g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.67% 1.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Red Anjou 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	9.77% 0.13mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	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	7.94% 31.8μg	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	26.2% 23.6mg	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	18.5% 22.2μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Anjou Pears	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	7.56% 31.8mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	8.42% 59mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	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	5.36% 0.59mg	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: Red Anjou Pears VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Anjou 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 Red Anjou 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, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 5.2 times more Vitamin B5, 3.3 times more Vitamin B6, 8 times more Vitamin B9, 7.7 times more Vitamin C, 11 times more Vitamin E and 18 times more Vitamin K than Raw Red Anjou Pears.
• 1 pound of Red Anjou Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E

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

• 1 pound of Red Anjou Pears has 2.1 times more Copper than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3 times more Calcium, 3.2 times more Iron, 1.9 times more Magnesium, 4 times more Manganese, 3.8 times more Phosphorus and 2.2 times more Zinc than Raw Red Anjou Pears.
• Both Red Anjou Pears and Cooked Chopped Frozen Broccoli contain similar levels of Potassium and Water per one pound.
• 1 pound of Red Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Red Anjou 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 Red Anjou Pears has 2.2 times more Energy, 2.8 times more Carbohydrate and 6.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 9.4 times more Protein than Raw Red Anjou Pears.
• Both Red Anjou Pears and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Red Anjou Pears provide inadequate amounts of Protein
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy