Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Frozen Broccoli Spears	Bosc Pears	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	20% 14.5g	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	NA	11% 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	NA	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	11% 4.25g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Bosc Pears	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	1.35% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.3% 0.03mg	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	33.3% 133μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Bosc Pears	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	16.4% 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	12.8% 1.02mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	2.9% 0.067mg	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	12% 83.6mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Bosc Pears per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Bosc Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Bosc Pears:

• 5 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 6 times more Vitamin B1, 5 times more Vitamin B2, 3 times more Vitamin B3, 4.2 times more Vitamin B5, 8.3 times more Vitamin B6, 13.4 times more Vitamin B9, 24.4 times more Vitamin C, 11.3 times more Vitamin E and 19.5 times more Vitamin K than Bosc Pears.
• 5 ounces of Bosc Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Bosc Pears:

• 5 ounces of Frozen Broccoli Spears have 4.1 times more Calcium, 4.8 times more Iron, 2.3 times more Magnesium, 5.4 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, more Selenium and 2.6 times more Zinc than Bosc Pears.
• While 5 oz of Raw Bosc Pears contain 2.9 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Bosc Pears contain similar levels of Water per five ounces.
• 5 ounces of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 8.5 times more Protein than Bosc Pears.
• While 5 oz of Raw Bosc Pears contain 2.3 times more Energy, 3 times more Carbohydrate and 7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Bosc Pears offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Bosc Pears provide inadequate amounts of Protein