Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Bosc Pears

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Bosc Pears	Recommended Dietary Allowance
Energy	1% 29kcal	2.3% 67kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	12.4% 16g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	14% 10.2g	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	NA	7.78% 5.64g	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	NA	% 2.48g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	7.9% 3g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Bosc Pears	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	1.14% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	1.6% 0.021mg	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	23.5% 94μg	1.75% 7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	3.1% 2.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	4.33% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Bosc Pears	Recommended Dietary Allowance
Calcium	4.1% 41mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	11.6% 0.1mg	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	9% 0.72mg	1.88% 0.15mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	2.04% 0.047mg	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	8.43% 59mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.25% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Bosc Pears per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Bosc Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Bosc Pears:

• 100 grams of Frozen Broccoli Spears have 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 Bosc Pears.
• 100 grams 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 100 grams for Frozen Broccoli Spears vs Bosc Pears:

• 100 grams of Frozen Broccoli Spears have 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 Bosc Pears.
• While 100 g of Raw Bosc Pears contain 2.9 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Bosc Pears contain similar levels of Water per 100 grams.
• 100 grams of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 8.5 times more Protein than Bosc Pears.
• While 100 g of Raw Bosc Pears contain 2.3 times more Energy, 3 times more Carbohydrate and 7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Bosc Pears offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Bosc Pears provide inadequate amounts of Protein