Comparing Nutrients in 7 ounces Bosc Pears VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Bosc Pears	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.6% 133kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	15.4% 11g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	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	3.47% 14μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	8.6% 10.3μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2% 20mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	3.72% 0.3mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	3.97% 27.8mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Bosc 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 Bosc Pears vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 6 times more Vitamin B1, 5 times more Vitamin B2, 3 times more Vitamin B3, 4.2 times more Vitamin B5, 8.3 times more Vitamin B6, 13.4 times more Vitamin B9, 24.4 times more Vitamin C, 11.3 times more Vitamin E and 19.5 times more Vitamin K than Raw Bosc Pears.
• 7 ounces of Bosc Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E

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

• 7 ounces of Bosc Pears have 2.9 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.1 times more Calcium, 4.8 times more Iron, 2.3 times more Magnesium, 5.4 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, more Selenium and 2.6 times more Zinc than Raw Bosc Pears.
• Both Bosc Pears and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bosc Pears have 2.3 times more Energy, 3 times more Carbohydrate and 7 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.5 times more Protein than Raw Bosc Pears.
• Both Bosc Pears and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Bosc Pears provide inadequate amounts of Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Bosc Pears VS Frozen Broccoli Spears

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

Bosc pears are a good source of fiber, vitamin C, and antioxidants, which can support digestive health, boost the immune system, and reduce inflammation. Frozen broccoli spears are rich in vitamins K and C, as well as fiber and antioxidants, which can help support bone health, boost the immune system, and reduce the risk of chronic diseases. Both options offer unique health benefits and can be part of a balanced vegan diet.

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

Both Bosc 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 Bosc pears, making them a more effective choice for weight loss. Additionally, broccoli is a cruciferous vegetable that is rich in nutrients and antioxidants, which can further support weight loss and overall health. Incorporating a variety of fruits and vegetables into your diet, including both Bosc pears and broccoli spears, can help you achieve your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both Bosc pears and frozen broccoli spears can be beneficial for muscle growth. Bosc pears are a good source of fiber, vitamin C, and antioxidants, while frozen broccoli spears are rich in vitamins K and C, as well as fiber and protein. To support muscle growth, aim to include a balance of carbohydrates, protein, healthy fats, and micronutrients in your diet. Consider incorporating a mix of fruits, vegetables, whole grains, legumes, nuts, and seeds to provide your body with the necessary nutrients for muscle recovery and growth.

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

Both Bosc pears and frozen broccoli spears have relatively low environmental impacts compared to animal-based foods. However, producing Bosc pears generally requires less water and energy compared to frozen broccoli spears. Bosc pears are typically grown in orchards, which can have a lower carbon footprint than growing and processing broccoli. Overall, choosing plant-based foods like Bosc pears and frozen broccoli spears can help reduce environmental impact compared to animal-based foods.