Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Pears, dried, sulfured, stewed, with added sugar

Weight per 300 calories

Frozen Chopped Broccoli

1154g

Pears, dried, sulfured, stewed, with added sugar

214g

Pears, dried, sulfured, stewed, with added sugar have 5.4 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Pears, dried, sulfured, stewed, with added sugar?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Pears, dried, sulfured, stewed, with added sugar

96%

300 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Pears, dried, sulfured, stewed, with added sugar

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.45%3.35g

Fat

0.64%0.62g

3.35 gvs0.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.51g

Saturated Fat

0.11%0.034g

0.51 gvs0.034 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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75.7%1.2g

Omega 3

0.13%0.002g

1.2 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.1%0.36g

Omega 6

0.84%0.14g

0.36 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42.4%55g

Carbohydrate

61.2%79.6g

55 gvs79.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.5%15.6g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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13.2%9.58g

Fructose

≤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]

9.58 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%8.65g

Glucose

8.65 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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91%34.6g

Fiber

32.7%12.4g

34.6 gvs12.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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58%32.4g

Protein

3.3%1.84g

32.4 gvs1.84 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Chopped Broccolivs Pears, dried, sulfured, stewed, with added sugar

66.7%600μg

Vitamin A

0.48%4.3μg

RAE, retinol activity equivalents

600 μgvs4.3 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51%0.61mg

Vitamin B1

0.71%0.009mg

Thiamine

0.61 mgvs0.009 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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85.2%1.1mg

Vitamin B2

3.13%0.041mg

Riboflavin

1.1 mgvs0.041 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.42mg

Vitamin B3

4.46%0.71mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs0.71 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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64.4%3.2mg

Vitamin B5

3%0.15mg

Pantothenic acid

3.2 mgvs0.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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115%1.5mg

Vitamin B6

5.44%0.071mg

Pyridoxine

1.5 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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193%773μg

Vitamin B9

0%0μg

Folates and Folic Acid

773 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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723%651mg

Vitamin C

9.05%8.14mg

Ascorbic acid

651 mgvs8.14 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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94%14mg

Vitamin E

Tocopherols and Tocotrienols

14 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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780%936μg

Vitamin K

Phytomenadione or phylloquinone

936 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Chopped Broccolivs Pears, dried, sulfured, stewed, with added sugar

64.6%646mg

Calcium

3.2%32mg

646 mgvs32 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48.7%0.44mg

Copper

40.7%0.37mg

0.44 mgvs0.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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117%9.35mg

Iron

26%2.08mg

9.35 mgvs2.08 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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49.5%208mg

Magnesium

7.65%32mg

208 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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147%3.4mg

Manganese

14%0.32mg

3.4 mgvs0.32 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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82.4%577mg

Phosphorus

8.27%58mg

577 mgvs58 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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72%2446mg

Potassium

15.4%525mg

2446 mgvs525 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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58.7%32.3μg

Selenium

9.35%5.14μg

32.3 μgvs5.14 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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18.5%277mg

Sodium

0.43%6.43mg

277 mgvs6.43 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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50.3%5.54mg

Zinc

3.5%0.39mg

5.54 mgvs0.39 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.5%1055g

Water

3.54%131g

1055 gvs131 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Pears, dried, sulfured, stewed, with added sugar:

Frozen Chopped Broccoli, Unprepared has 140 times more Vitamin A, 71.3 times more Vitamin B1, 27.2 times more Vitamin B2, 7.6 times more Vitamin B3, 21.5 times more Vitamin B5, 21.2 times more Vitamin B6, more Vitamin B9 and 79.9 times more Vitamin C than Pears, dried, sulfured, stewed, with added sugar.
Both Frozen Chopped Broccoli, Unprepared as well as Pears, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Pears, dried, sulfured, stewed, with added sugar:

Frozen Chopped Broccoli, Unprepared has 20.1 times more Calcium, 4.5 times more Iron, 6.5 times more Magnesium, 10.5 times more Manganese, 10 times more Phosphorus, 4.7 times more Potassium, 6.3 times more Selenium, 43.1 times more Sodium, 14.4 times more Zinc and 8 times more Water than Pears, dried, sulfured, stewed, with added sugar.
Both Frozen Chopped Broccoli, Unprepared and Pears, dried, sulfured, stewed, with added sugar have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared has 5.4 times more Fat, 565.4 times more Omega 3, 2.8 times more Fiber and 17.6 times more Protein than Pears, dried, sulfured, stewed, with added sugar.
While Pears, dried, sulfured, stewed, with added sugar contain 1.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Pears, dried, sulfured, stewed, with added sugar have similar amounts of Energy per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Pears, dried, sulfured, stewed, with added sugar have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliPears, dried, sulfured, stewed, with added sugarVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Pear nectar, canned, without added ascorbic acidPears, dried, sulfured, stewed, with added sugarVS Pear nectar, canned, without added ascorbic acid

Compare Foods

Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Pears, dried, sulfured, stewed, with added sugar

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Pears, dried, sulfured, stewed, with added sugar?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: