Comparing Nutrients in 100 grams Broccoli VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Broccoli	Green Anjou Pears	Recommended Dietary Allowance
Energy	1.17% 34kcal	2.28% 66kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	12% 15.8g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	13.4% 9.73g	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	0.94% 0.68g	8.36% 6.06g	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	% 0.49g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.33g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	0.79% 0.44g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	0.86% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	2% 0.026mg	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	15.8% 63μg	2.25% 9μg	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	99% 89.2mg	4.9% 4.4mg	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	5.2% 0.78mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Anjou Pears	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	8.56% 0.077mg	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	9.13% 0.73mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	2.1% 0.048mg	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	9.43% 66mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.25% 83.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Green Anjou Pears:

• Raw Broccoli has 31 times more Vitamin A, 7.1 times more Vitamin B1, 5.3 times more Vitamin B2, 4.2 times more Vitamin B3, 13.3 times more Vitamin B5, 6.7 times more Vitamin B6, 7 times more Vitamin B9, 20.3 times more Vitamin C, 6.5 times more Vitamin E and 23.6 times more Vitamin K than Raw Green Anjou Pears.

Comparing minerals per 100 grams for Broccoli vs Green Anjou Pears:

• Raw Broccoli has 4.3 times more Calcium, 3 times more Iron, 3 times more Magnesium, 4.4 times more Manganese, 5.1 times more Phosphorus, 2.5 times more Potassium, more Selenium, 33 times more Sodium and 4.1 times more Zinc than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 1.6 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Green Anjou Pears have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 6.4 times more Protein than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 1.9 times more Energy, 2.4 times more Carbohydrate, 5.7 times more Sugars and 8.9 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Green Anjou Pears have similar amounts of Fiber per 100 g.
• Both Raw Broccoli as well as Raw Green Anjou Pears have insufficient amounts of Fat, Glucose and Sucrose in 100 g.