Comparing Nutrients in 7 ounces Red Anjou Pears VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Red Anjou Pears	Broccoli Raab	Recommended Dietary Allowance
Energy	4.24% 123kcal	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	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	23% 29.6g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	26% 19g	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	17.7% 13g	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	% 5.44g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 0.22g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Red 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	2% 0.024mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	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	2.1% 0.11mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	11.5% 10.3mg	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	8.1% 9.72μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Anjou Pears	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.2% 22mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	4.7% 0.38mg	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	4.83% 0.11mg	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	7.18% 244mg	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	2.35% 0.26mg	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: Red Anjou Pears VS Broccoli Raab per 7 oz

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

• 7 oz of Raw Broccoli Raab contain 131 times more Vitamin A, 13.5 times more Vitamin B1, 4.6 times more Vitamin B2, 7.5 times more Vitamin B3, 6.1 times more Vitamin B5, 4.4 times more Vitamin B6, 11.9 times more Vitamin B9, 3.9 times more Vitamin C, 13.5 times more Vitamin E and 45.7 times more Vitamin K than Raw Red Anjou Pears.
• 7 ounces of Red Anjou Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E

Comparing minerals per 7 ounces for Red Anjou Pears vs Broccoli Raab:

• 7 ounces of Red Anjou Pears have 1.7 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9.8 times more Calcium, 11.3 times more Iron, 3.1 times more Magnesium, 7.1 times more Manganese, 5.6 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 5.9 times more Zinc than Raw Red Anjou Pears.
• Both Red Anjou Pears and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Red Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Red 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 Red Anjou Pears have 2.8 times more Energy, 5.2 times more Carbohydrate, 25.1 times more Sugars and 38.1 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9.6 times more Protein than Raw Red Anjou Pears.
• Both Red Anjou Pears and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Red Anjou Pears provide inadequate amounts of Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Red Anjou Pears VS Broccoli Raab

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

Red Anjou pears are a good source of dietary fiber, vitamin C, and antioxidants, which can help support digestive health, boost the immune system, and reduce inflammation. On the other hand, broccoli raab is rich in vitamins A, C, and K, as well as minerals like calcium and iron, which can help support bone health, vision, and overall immunity. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both Red 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 a more nutrient-dense option as it is a cruciferous vegetable rich in vitamins, minerals, and antioxidants. 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 overall health.

Should I eat more Red 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 Red Anjou Pears and Broccoli Raab are nutritious options, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating these plant-based protein sources into your diet along with a balanced intake of carbohydrates and fats will support muscle growth and recovery.

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

The environmental impact of producing Red Anjou Pears is generally higher compared to Broccoli Raab. Pears require more water, land, and resources to grow compared to leafy greens like Broccoli Raab. Additionally, the transportation of pears over long distances can further contribute to their environmental footprint. Choosing locally grown and in-season produce, such as Broccoli Raab, can help reduce the overall environmental impact of your food choices.