Comparing Nutrients in 5 ounces Bosc Pears VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.27% 95kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	7.83% 10g	130g per day for Men 19-50 years
Sugars	20% 14.5g	2.7% 1.97g	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	11% 8g	1.45% 1.05g	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	% 3.5g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.11g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	0.91% 0.51g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.35% 0.22mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	22% 0.28mg	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	2.5% 9.92μg	38.3% 153μg	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	4.4% 3.97mg	102% 92mg	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	1.13% 0.17mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	2.66% 0.21mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	12% 0.27mg	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	2.83% 20mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.4% 127g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 77 times more Vitamin A, 5.3 times more Vitamin B1, 5.3 times more Vitamin B2, 3.6 times more Vitamin B3, 10.8 times more Vitamin B5, 9.5 times more Vitamin B6, 15.4 times more Vitamin B9, 23.2 times more Vitamin C, 12.1 times more Vitamin E and 27.1 times more Vitamin K than Raw Bosc Pears.

Comparing minerals per 5 ounces for Bosc Pears vs Boiled Broccoli:

• Raw Bosc Pears have 1.7 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 4.5 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 4.8 times more Phosphorus, 2.4 times more Potassium, more Selenium, 41 times more Sodium and 3.5 times more Zinc than Raw Bosc Pears.
• Both Raw Bosc Pears and Boiled and Drained Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Bosc Pears have 1.9 times more Energy, 2.2 times more Carbohydrate, 7.4 times more Sugars and 7.6 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
• Both Raw Bosc Pears as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.