Comparing Nutrients in 7 ounces Bosc Pears VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Bosc Pears	Broccoli Raab	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	15.4% 11g	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	% 4.92g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 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

	Bosc 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	3.5% 0.046mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Broccoli Raab	Recommended Dietary Allowance
Calcium	2% 20mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	3.72% 0.3mg	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	4.06% 0.093mg	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	3.97% 27.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	2.35% 0.26mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Bosc Pears VS Broccoli Raab per 7 oz

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

• 7 oz of Raw Broccoli Raab contain 131 times more Vitamin A, 13.5 times more Vitamin B1, 5.6 times more Vitamin B2, 8 times more Vitamin B3, 5.6 times more Vitamin B5, 8.1 times more Vitamin B6, 11.9 times more Vitamin B9, 7.2 times more Vitamin C, 13.5 times more Vitamin E and 43.1 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 Broccoli Raab:

• 7 ounces of Bosc Pears have 2.5 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 10.8 times more Calcium, 14.3 times more Iron, 3.1 times more Magnesium, 8.4 times more Manganese, 5.2 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 5.9 times more Zinc than Raw Bosc Pears.
• Both Bosc Pears and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium and Zinc
• Both Raw Bosc 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 Bosc Pears have 3 times more Energy, 5.6 times more Carbohydrate, 26.9 times more Sugars and 33.2 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 8.8 times more Protein than Raw Bosc Pears.
• Both Bosc Pears and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Bosc Pears provide inadequate amounts of Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Bosc Pears VS Broccoli Raab

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

Bosc pears are a good source of 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 calcium and iron, which can help support bone health and provide essential nutrients. Both are nutritious options, but they offer different health benefits due to their unique nutrient profiles.

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

Both Bosc pears and broccoli raab can be beneficial for weight loss as they are low in calories and high in fiber. However, broccoli raab is a more nutrient-dense option as it is packed with vitamins, minerals, and antioxidants. Incorporating a variety of fruits and vegetables, including both Bosc pears and broccoli raab, into your diet can help support weight loss by providing essential nutrients and promoting feelings of fullness.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Bosc pears and broccoli raab are nutritious options, but broccoli raab is a better choice for muscle building as it is a good source of protein, iron, and vitamin C. Including broccoli raab in 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 Bosc Pears compared to Broccoli Raab?

Bosc pears generally have a lower environmental impact compared to broccoli raab in terms of water usage, land use, and greenhouse gas emissions. Pears require less water and land to grow, and they have a lower carbon footprint compared to broccoli raab. However, it's important to consider factors such as transportation distance and farming practices when assessing the overall environmental impact of food production.