Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Pears

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Pears: 526g

Raw Pears have 2.2 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Pears?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pears	2%	2%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.88% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	61.7% 80g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	70.8% 51.3g	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	13.2% 9.58g	46.6% 33.8g	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	% 8.65g	% 13.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.74g	g per day for Men 19-50 years
Fiber	91% 34.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	58% 32.4g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pears	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	5.26% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	11.7% 0.15mg	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	193% 773μg	9.2% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	723% 651mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pears	Recommended Dietary Allowance
Calcium	64.6% 646mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.6μg	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	117% 9.35mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	11% 0.25mg	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	82.4% 577mg	9.02% 63mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	12% 442g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Pears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Pears?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Pears:

• 300 calories of Frozen Chopped Broccoli have 114 times more Vitamin A, 9.7 times more Vitamin B1, 8.1 times more Vitamin B2, 6.4 times more Vitamin B3, 12.5 times more Vitamin B5, 9.8 times more Vitamin B6, 21 times more Vitamin B9, 28.8 times more Vitamin C, 22.3 times more Vitamin E and 40.4 times more Vitamin K than Pears.
• 300 calories of Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Pears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Pears:

• 300 calories of Frozen Chopped Broccoli have 13.6 times more Calcium, 9.9 times more Iron, 5.6 times more Magnesium, 13.4 times more Manganese, 9.1 times more Phosphorus, 4 times more Potassium, 61.4 times more Selenium, 52.6 times more Sodium, 10.5 times more Zinc and 2.4 times more Water than Pears.
• Both Frozen Chopped Broccoli and Pears contain similar levels of Copper per 300 calories.
• 300 calories of Pears lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 230.2 times more Omega 3, 2.1 times more Fiber and 17.1 times more Protein than Pears.
• While 300 kcal of Raw Pears contain 1.5 times more Carbohydrate, 3.3 times more Sugars and 3.5 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pears offer comparable quantities of Energy per 300 calories.
• 300 calories of Pears provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Pears provide inadequate amounts of Omega 6 in 300 calories.