Comparing Nutrients in 500 calories Pears, canned, heavy syrup pack, solids and liquids VS Broccoli

Weight per 500 calories

• Pears, canned, heavy syrup pack, solids and liquids: 676g
• Broccoli: 1471g

Pears, canned, heavy syrup pack, solids and liquids have 2.2 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Pears, canned, heavy syrup pack, solids and liquids or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, heavy syrup pack, solids and liquids	1%	1%	98%
Broccoli	27%	8%	65%

Macro Nutrients

	Pears, canned, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	75% 98g	130g per day for Men 19-50 years
Sugars	142% 103g	34.5% 25g	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	55% 40g	13.8% 10g	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	% 41.2g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 9.46g	% 1.47g	g per day for Men 19-50 years
Fiber	28.4% 11g	101% 38.2g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.63% 0.068mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.97% 0.15mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.28% 0.095mg	198% 2.57mg	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	1.7% 6.76μg	232% 926μg	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	8.26% 7.43mg	1458% 1312mg	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	3.6% 0.54mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.03μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, heavy syrup pack, solids and liquids	Broccoli	Recommended Dietary Allowance
Calcium	3.38% 33.8mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	1.27% 50.7μg	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	18.6% 1.5mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	6.44% 27mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	134% 3.1mg	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	6.76% 47.3mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.8mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	14.7% 543g	35.5% 1313g	3700g per day for Men 19-50 years

Pears, Canned, Heavy Syrup Pack, Solids And Liquids VS Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pears, canned, heavy syrup pack, solids and liquids or Broccoli?

Lets compare vitamin content per 500 calories of Pears, canned, heavy syrup pack, solids and liquids vs Broccoli:

• 500 kcal of Raw Broccoli contain more Vitamin A, 15.5 times more Vitamin B1, 11.6 times more Vitamin B2, 5.7 times more Vitamin B3, 56.7 times more Vitamin B5, 27.2 times more Vitamin B6, 137.1 times more Vitamin B9, 176.5 times more Vitamin C, 21.2 times more Vitamin E and 737.1 times more Vitamin K than Pears, canned, heavy syrup pack, solids and liquids.
• 500 calories of Pears, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Pears, canned, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pears, canned, heavy syrup pack, solids and liquids vs Broccoli:

• 500 kcal of Raw Broccoli contain 20.5 times more Calcium, 2.2 times more Copper, 7.2 times more Iron, 11.4 times more Magnesium, 14.3 times more Manganese, 20.5 times more Phosphorus, 10.6 times more Potassium, more Selenium, 14.4 times more Sodium, 11.2 times more Zinc and 2.4 times more Water than Pears, canned, heavy syrup pack, solids and liquids.
• 500 calories of Pears, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pears, canned, heavy syrup pack, solids and liquids have 1.3 times more Carbohydrate, 4.1 times more Sugars and 4 times more Fructose than Broccoli.
• While 500 kcal of Raw Broccoli contain more Omega 3, 3.5 times more Fiber and 30.7 times more Protein than Pears, canned, heavy syrup pack, solids and liquids.
• Both Pears, canned, heavy syrup pack, solids and liquids and Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Pears, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Pears, canned, heavy syrup pack, solids and liquids as well as Raw Broccoli provide inadequate amounts of Omega 6 in 500 calories.