Comparing Nutrients in 100 calories Broccoli VS Pears, canned, heavy syrup pack, solids and liquids

Weight per 100 calories

• Broccoli: 294g
• Pears, canned, heavy syrup pack, solids and liquids: 135g

Pears, canned, heavy syrup pack, solids and liquids have 2.2 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Pears, canned, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pears, canned, heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Broccoli	Pears, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.03% 0.009g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	20% 26g	130g per day for Men 19-50 years
Sugars	6.9% 5g	28.3% 20.5g	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	2.76% 2g	11% 7.97g	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	% 1.44g	% 8.24g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 1.9g	g per day for Men 19-50 years
Fiber	20% 7.65g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	15% 8.3g	0.48% 0.27g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pears, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	0.59% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	1.46% 0.019mg	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	46.3% 185μg	0.34% 1.35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	292% 262mg	1.65% 1.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	0.72% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pears, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	14% 138mg	0.68% 6.76mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	7.36% 0.066mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	27% 2.15mg	3.7% 0.3mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	1.3% 5.4mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	1.9% 0.043mg	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	27.7% 194mg	1.35% 9.46mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0.45% 6.76mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	0.98% 0.11mg	11mg per day for Men 19-50 years
Water	7.1% 263g	2.93% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs Pears, canned, heavy syrup pack, solids and liquids:

• Raw Broccoli has more Vitamin A, 15.5 times more Vitamin B1, 11.6 times more Vitamin B2, 5.7 times more Vitamin B3, 56.7 times more Vitamin B5, 27.2 times more Vitamin B6, 137.1 times more Vitamin B9, 176.5 times more Vitamin C, 21.2 times more Vitamin E and 737.1 times more Vitamin K than Pears, canned, heavy syrup pack, solids and liquids.
• Both Raw Broccoli as well as Pears, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs Pears, canned, heavy syrup pack, solids and liquids:

• Raw Broccoli has 20.5 times more Calcium, 2.2 times more Copper, 7.2 times more Iron, 11.4 times more Magnesium, 14.3 times more Manganese, 20.5 times more Phosphorus, 10.6 times more Potassium, more Selenium, 14.4 times more Sodium, 11.2 times more Zinc and 2.4 times more Water than Pears, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 6.2 times more Fat, 35.4 times more Saturated Fat, more Omega 3, 3.5 times more Fiber and 30.7 times more Protein than Pears, canned, heavy syrup pack, solids and liquids.
• While Pears, canned, heavy syrup pack, solids and liquids contain 1.3 times more Carbohydrate, 4.1 times more Sugars and 4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Pears, canned, heavy syrup pack, solids and liquids have similar amounts of Energy per 100 kcal.
• Both Raw Broccoli as well as Pears, canned, heavy syrup pack, solids and liquids have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.