Comparing Nutrients in 7 ounces Boiled Broccoli VS Pears, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pears, canned, water pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Boiled Broccoli	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	12% 15.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	16.7% 12g	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	2.03% 1.47g	10.7% 7.74g	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	% 0.97g	% 3.77g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.6g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	0.67% 0.38g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	0.67% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.14% 0.028mg	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	53.6% 214μg	0.5% 2μg	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	143% 129mg	2.2% 2mg	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	19% 2.88mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	11.2% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	2.93% 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	19% 133mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pears, canned, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Pears, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Pears, canned, water pack, solids and liquids:

• 7 ounces of Boiled Broccoli have more Vitamin A, 7.9 times more Vitamin B1, 12.3 times more Vitamin B2, 10.2 times more Vitamin B3, 28 times more Vitamin B5, 14.3 times more Vitamin B6, 108 times more Vitamin B9, 64.9 times more Vitamin C, 18.1 times more Vitamin E and 470.3 times more Vitamin K than Pears, canned, water pack, solids and liquids.
• 7 ounces of Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Pears, canned, water pack, solids and liquids:

• 7 ounces of Boiled Broccoli have 10 times more Calcium, 3.2 times more Iron, 5.3 times more Magnesium, 5.7 times more Manganese, 9.6 times more Phosphorus, 5.5 times more Potassium, more Selenium, 20.5 times more Sodium and 5 times more Zinc than Pears, canned, water pack, solids and liquids.
• Both Boiled Broccoli and Pears, canned, water pack, solids and liquids contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Pears, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have more Omega 3, 2.1 times more Fiber and 12.5 times more Protein than Pears, canned, water pack, solids and liquids.
• While 7 oz of Pears, canned, water pack, solids and liquids contain 4.4 times more Sugars and 5.3 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pears, canned, water pack, solids and liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Pears, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Pears, canned, water pack, solids and liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.