Comparing Nutrients in 7 ounces Green Anjou Pears VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Green Anjou Pears	Broccoli Raab	Recommended Dietary Allowance
Energy	4.5% 131kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	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% 31.3g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	26.6% 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	16.6% 12g	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	% 6.6g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 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	1.56% 0.87g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Green Anjou 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	1.65% 0.02mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	4.47% 18μg	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	9.7% 8.73mg	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	7.1% 8.53μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.2% 22mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	5.95% 0.48mg	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	3.7% 25.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	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	1.8% 0.2mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Anjou Pears VS Broccoli Raab per 7 oz

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

• 7 oz of Raw Broccoli Raab contain 131 times more Vitamin A, 16.2 times more Vitamin B1, 5.9 times more Vitamin B2, 8.1 times more Vitamin B3, 7.5 times more Vitamin B5, 6.6 times more Vitamin B6, 9.2 times more Vitamin B9, 4.6 times more Vitamin C, 13.5 times more Vitamin E and 52.1 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 Broccoli Raab:

• 7 ounces of Green Anjou Pears have 1.8 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9.8 times more Calcium, 8.9 times more Iron, 3.1 times more Magnesium, 8.2 times more Manganese, 5.6 times more Phosphorus, 1.5 times more Potassium, 33 times more Sodium and 7.7 times more Zinc than Raw Green Anjou Pears.
• Both Green Anjou Pears and Broccoli Raab contain similar levels of 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 Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Anjou Pears have 3 times more Energy, 5.5 times more Carbohydrate, 25.6 times more Sugars and 35.6 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 7.2 times more Protein than Raw Green Anjou Pears.
• Both Green Anjou Pears and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Green Anjou Pears provide inadequate amounts of Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Green Anjou Pears VS Broccoli Raab

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

Green Anjou pears are a good source of fiber, vitamin C, and antioxidants, which can support digestive health, boost immunity, and reduce inflammation. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as minerals like calcium and iron, which can help support bone health, vision, and blood clotting. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and wellness.

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

Both Green Anjou 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 pears, making it a more weight-loss friendly option. Incorporating both into a balanced diet can help support weight loss efforts.

Should I eat more Green Anjou 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 protein sources. Both Green Anjou Pears and Broccoli Raab are nutritious options, but for muscle gain, you may want to prioritize broccoli raab as it is a good source of plant-based protein, iron, and calcium which are important for muscle growth and recovery. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with regular strength training will support muscle development.

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

Green Anjou Pears have a lower environmental impact compared to Broccoli Raab. Pears require less water, land, and energy to produce, making them a more sustainable option. Additionally, pears have a longer shelf life compared to broccoli raab, reducing food waste.