Comparing Nutrients in 7 ounces Green Anjou Pears VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Green Anjou Pears	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.5% 131kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	16.6% 12g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	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	1.56% 0.87g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	20% 0.26mg	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	4.47% 18μg	27.8% 111μg	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	9.7% 8.73mg	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.5% 0.067mg	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	5.95% 0.48mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	19.2% 0.44mg	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	3.7% 25.8mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Anjou Pears VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Green Anjou Pears vs Cooked Chopped Frozen Broccoli:

• 7 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A, 5.5 times more Vitamin B1, 3.7 times more Vitamin B2, 3 times more Vitamin B3, 6.4 times more Vitamin B5, 5 times more Vitamin B6, 6.2 times more Vitamin B9, 9.1 times more Vitamin C, 11 times more Vitamin E and 20.5 times more Vitamin K than Raw Green Anjou Pears.
• 7 ounces of Green Anjou Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E

Comparing minerals per 7 ounces for Green Anjou Pears vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Green Anjou Pears have 2.3 times more Copper than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3 times more Calcium, 2.5 times more Iron, 1.9 times more Magnesium, 4.6 times more Manganese, 3.8 times more Phosphorus and 2.8 times more Zinc than Raw Green Anjou Pears.
• Both Green Anjou Pears and Cooked Chopped Frozen Broccoli contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Green Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Green Anjou Pears as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Anjou Pears have 2.4 times more Energy, 3 times more Carbohydrate and 6.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 7 times more Protein than Raw Green Anjou Pears.
• Both Green Anjou Pears and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Green Anjou Pears provide inadequate amounts of Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy