Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Green Anjou Pears	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	24% 31.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	26.6% 19.3g	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	2.27% 1.65g	16.6% 12g	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	% 1.5g	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	16% 6.15g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.97% 0.052mg	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	33.2% 133μg	4.47% 18μg	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	124% 112mg	9.7% 8.73mg	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	16% 2.42mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Green Anjou Pears	Recommended Dietary Allowance
Calcium	11% 111mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	17% 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	20% 1.6mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	4.14% 0.095mg	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	14% 99mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Green Anjou Pears per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Green Anjou Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Green Anjou Pears:

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 5.3 times more Vitamin B1, 4.4 times more Vitamin B2, 3.1 times more Vitamin B3, 6.5 times more Vitamin B5, 5 times more Vitamin B6, 7.4 times more Vitamin B9, 12.8 times more Vitamin C, 10.2 times more Vitamin E and 18.9 times more Vitamin K than Green Anjou Pears.
• 7 ounces of Green Anjou Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Green Anjou Pears:

• 7 ounces of Frozen Chopped Broccoli have 5.1 times more Calcium, 3.4 times more Iron, 2.6 times more Magnesium, 6.1 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium, more Selenium and 4.8 times more Zinc than Green Anjou Pears.
• While 7 oz of Raw Green Anjou Pears contain 2 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Anjou Pears contain similar levels of Water per seven ounces.
• 7 ounces of Green Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 6.4 times more Protein than Green Anjou Pears.
• While 7 oz of Raw Green Anjou Pears contain 2.5 times more Energy, 3.3 times more Carbohydrate, 7.2 times more Sugars and 7.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Anjou Pears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Green Anjou Pears provide inadequate amounts of Protein