Comparing Nutrients in 7 ounces Asian Pears VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Asian Pears	4%	4%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Asian Pears	Broccoli Raab	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	19.3% 14g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	19% 7.14g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Asian Pears	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asian Pears	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Asian Pears VS Broccoli Raab per 7 oz

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

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

• 7 oz of Raw Broccoli Raab contain more Vitamin A, 18 times more Vitamin B1, 12.9 times more Vitamin B2, 5.6 times more Vitamin B3, 4.6 times more Vitamin B5, 7.8 times more Vitamin B6, 10.4 times more Vitamin B9, 5.3 times more Vitamin C, 13.5 times more Vitamin E and 49.8 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Asian Pears vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 27 times more Calcium, more Iron, 2.8 times more Magnesium, 6.6 times more Manganese, 6.6 times more Phosphorus, 1.6 times more Potassium, more Sodium and 38.5 times more Zinc than Raw Asian Pears.
• Both Asian Pears and Broccoli Raab contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Asian Pears lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Zinc
• Both Raw Asian Pears as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Asian Pears have 3.7 times more Carbohydrate, 18.6 times more Sugars and 1.3 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 189 times more Omega 3 and 6.3 times more Protein than Raw Asian Pears.
• 7 ounces of Asian Pears provide inadequate amounts of Omega 3 and Protein
• Both Raw Asian Pears as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Asian Pears VS Broccoli Raab

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

Asian pears are a good source of dietary fiber, vitamin C, and antioxidants, which can support digestion, boost the immune system, and reduce inflammation. On the other hand, broccoli raab is rich in vitamins A, C, and K, as well as calcium and iron, which can promote healthy vision, strong bones, and optimal blood clotting. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both Asian pears and broccoli raab can be beneficial for weight loss due to their high fiber content and low calorie density. However, broccoli raab is lower in calories and higher in fiber compared to Asian pears, making it a more effective choice for weight loss. Incorporating both foods into a balanced diet can help support weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Asian pears and broccoli raab are nutritious choices, but broccoli raab is a better option for muscle building as it is a good source of protein, iron, and vitamin C. Incorporating broccoli raab into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can help support muscle growth and recovery.

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

Asian pears generally have a lower environmental impact compared to broccoli raab. Pears require less water, land, and resources to grow compared to leafy greens like broccoli raab. Additionally, pears have a longer shelf life and lower transportation emissions due to their durability. However, it's important to consider factors such as seasonality, local sourcing, and farming practices when assessing the environmental impact of different foods.