Comparing Nutrients in 500 calories Broccoli VS Raw Sulfured Dried Pears

Weight per 500 calories

• Broccoli: 1471g
• Raw Sulfured Dried Pears: 191g

Raw Sulfured Dried Pears have 7.7 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Broccoli or Raw Sulfured Dried Pears?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Raw Sulfured Dried Pears	3%	2%	95%

Macro Nutrients

	Broccoli	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0.24% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	102% 133g	130g per day for Men 19-50 years
Sugars	34.5% 25g	164% 119g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	74% 41.5g	6.37% 3.57g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	1.27% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	10.6% 0.14mg	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	232% 926μg	0% 0μg	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	1458% 1312mg	15% 13.4mg	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	76.5% 11.5mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Calcium	69% 691mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	78.7% 0.71mg	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	134% 10.7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	27% 0.62mg	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	139% 971mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	0.69% 0.38μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	0.76% 11.5mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	1.38% 51g	3700g per day for Men 19-50 years

Broccoli VS Raw Sulfured Dried Pears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli or Raw Sulfured Dried Pears?

Lets compare vitamin content per 500 calories of Broccoli vs Raw Sulfured Dried Pears:

• 500 calories of Broccoli have more Vitamin A, 68.4 times more Vitamin B1, 6.2 times more Vitamin B2, 3.6 times more Vitamin B3, 28.9 times more Vitamin B5, 18.7 times more Vitamin B6, more Vitamin B9, 98.2 times more Vitamin C, 100.2 times more Vitamin E and 38.4 times more Vitamin K than Raw Sulfured Dried Pears.
• 500 calories of Raw Sulfured Dried Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Broccoli as well as Raw Sulfured Dried Pears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli vs Raw Sulfured Dried Pears:

• 500 calories of Broccoli have 10.7 times more Calcium, 2.7 times more Iron, 4.9 times more Magnesium, 4.9 times more Manganese, 8.6 times more Phosphorus, 4.6 times more Potassium, 96.3 times more Selenium, 42.4 times more Sodium, 8.1 times more Zinc and 25.8 times more Water than Raw Sulfured Dried Pears.
• Both Broccoli and Raw Sulfured Dried Pears contain similar levels of Copper per 500 calories.
• 500 calories of Raw Sulfured Dried Pears lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 242.7 times more Omega 3, 2.7 times more Fiber and 11.6 times more Protein than Raw Sulfured Dried Pears.
• While 500 kcal of Raw Sulfured Dried Pears contain 1.4 times more Carbohydrate and 4.7 times more Sugars than Raw Broccoli.
• Both Broccoli and Raw Sulfured Dried Pears offer comparable quantities of Energy per 500 calories.
• 500 calories of Raw Sulfured Dried Pears provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli as well as Raw Sulfured Dried Pears provide inadequate amounts of Omega 6 in 500 calories.