Comparing Nutrients in 7 ounces Asian Pears VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Asian Pears	4%	4%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Asian Pears	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	19.3% 14g	4.02% 2.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Asian Pears	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	26.7% 0.35mg	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	3.97% 16μg	46.6% 187μg	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	8.38% 7.54mg	151% 136mg	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	1.6% 0.24mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asian Pears	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	7.94% 0.071mg	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	0% 0mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	22% 0.51mg	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	3.1% 22mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Asian Pears VS Frozen Broccoli Spears per 7 oz

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

Lets compare vitamin content per 7 ounces of Asian Pears vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain more Vitamin A, 8 times more Vitamin B1, 11.4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 8 times more Vitamin B6, 11.8 times more Vitamin B9, 18 times more Vitamin C, 11.3 times more Vitamin E and 22.5 times more Vitamin K than Raw Asian Pears.
• 7 ounces of Asian Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Raw Asian Pears as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Asian Pears vs Frozen Broccoli Spears:

• 7 ounces of Asian Pears have 1.4 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 10.3 times more Calcium, more Iron, 2 times more Magnesium, 4.3 times more Manganese, 5.4 times more Phosphorus, 2.1 times more Potassium, 19 times more Selenium and 17 times more Zinc than Raw Asian Pears.
• Both Asian Pears and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Asian Pears lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Asian Pears have 2 times more Carbohydrate and 4.8 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 125 times more Omega 3 and 6.1 times more Protein than Raw Asian Pears.
• Both Asian Pears and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Asian Pears provide inadequate amounts of Omega 3 and Protein
• Both Raw Asian Pears as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Asian Pears VS Frozen Broccoli Spears

What are the health benefits of Asian Pears compared to Frozen Broccoli Spears?

Asian pears are a good source of fiber, vitamin C, and potassium, which can support digestive health, boost the immune system, and regulate blood pressure. Frozen broccoli spears are rich in vitamins A, C, and K, as well as fiber and antioxidants, which can help reduce inflammation, support bone health, and protect against chronic diseases. Both are nutritious options, but it's important to include a variety of fruits and vegetables in your diet for optimal health.

Can I lose weight easier by eating more Asian Pears or Frozen Broccoli Spears?

Both Asian pears and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to Asian pears, making them a more optimal choice for weight loss. Including a variety of fruits and vegetables in your diet, along with a balanced intake of other food groups, can help support weight loss efforts.

Should I eat more Asian Pears or more Frozen Broccoli Spears to gain more muscles while training consistently?

Both Asian pears and frozen broccoli spears can be beneficial for muscle gain due to their nutrient content. Asian pears are a good source of vitamin C and dietary fiber, while frozen broccoli spears are rich in vitamin K, vitamin C, and folate. To support muscle growth, it's important to consume an adequate amount of protein, which can be found in sources like legumes, tofu, tempeh, quinoa, and nuts. Additionally, incorporating a variety of fruits and vegetables into your diet can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery.

What is the environmental impact of producing Asian Pears compared to Frozen Broccoli Spears?

Asian pears generally have a lower environmental impact compared to frozen broccoli spears. This is because producing fruits typically requires less water, land, and energy compared to growing vegetables. However, it's important to consider factors such as transportation, packaging, and processing methods when evaluating the overall environmental impact of a food product.