Comparing Nutrients in 7 ounces Pears VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pears	Broccoli Raab	Recommended Dietary Allowance
Energy	3.9% 113kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	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	1.1% 0.18g	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	23.2% 30.2g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	26.7% 19.3g	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	17.6% 12.7g	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	% 5.16g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.22g	g per day for Men 19-50 years
Fiber	16% 6.15g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Pears	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	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	3.47% 14μg	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	9.5% 8.53mg	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	7.28% 8.73μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.8% 18mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	4.47% 0.36mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	3.4% 24mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	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	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Pears vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 131 times more Vitamin A, 13.5 times more Vitamin B1, 5 times more Vitamin B2, 7.6 times more Vitamin B3, 6.6 times more Vitamin B5, 5.9 times more Vitamin B6, 11.9 times more Vitamin B9, 4.7 times more Vitamin C, 13.5 times more Vitamin E and 50.9 times more Vitamin K than Raw Pears.
• 7 ounces of Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw 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 Pears vs Broccoli Raab:

• 7 ounces of Pears have 2 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 12 times more Calcium, 11.9 times more Iron, 3.1 times more Magnesium, 8.2 times more Manganese, 6.1 times more Phosphorus, 1.7 times more Potassium, 33 times more Sodium and 7.7 times more Zinc than Raw Pears.
• Both Pears and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw 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 Pears have 5.3 times more Carbohydrate, 25.7 times more Sugars and 37.8 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 189 times more Omega 3 and 8.8 times more Protein than Raw Pears.
• Both Pears and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Pears provide inadequate amounts of Omega 3 and Protein
• Both Raw Pears as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Pears VS Broccoli Raab

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

Pears are a good source of dietary fiber, vitamin C, and antioxidants which can support digestive health and boost the immune system. Broccoli Raab, on the other hand, is rich in vitamins A, C, and K, as well as minerals like calcium and iron, making it beneficial for bone health and blood clotting. Both are nutritious choices, but pears may be more beneficial for digestive health while broccoli raab is a great option for bone health and blood clotting.

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

Both pears and broccoli raab can be beneficial for weight loss due to their high fiber content and low calorie density. Pears are a good source of fiber and antioxidants, while broccoli raab is rich in vitamins and minerals. Including a variety of fruits and vegetables in your diet, along with other whole foods, can support weight loss by providing essential nutrients and promoting feelings of fullness. Ultimately, the key to weight loss is creating a balanced and sustainable eating plan that includes a variety of nutrient-dense foods.

Should I eat more 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 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 Pears compared to Broccoli Raab?

Both pears and broccoli raab have a relatively low environmental impact compared to animal products. Pears require less water and land to grow compared to broccoli raab, but broccoli raab is a more nutrient-dense vegetable. Overall, both are good choices for the environment when compared to animal-based foods.