Comparing Nutrients in 300 calories Raw Sulfured Dried PearsVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Raw Sulfured Dried Pears

115g

Cooked Chopped Frozen Broccoli

1071g

Raw Sulfured Dried Pears have 9.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Raw Sulfured Dried Pears or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Raw Sulfured Dried Pears

95%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

Raw Sulfured Dried Pearsvs Cooked Chopped Frozen Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Fruits rich in Energy

0.74%0.72g

Fat

1.33%1.3g

0.72 gvs1.3 g

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

Find Fruits rich in Fat

0.13%0.04g

Saturated Fat

0.6%0.19g

0.04 gvs0.19 g

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

Find Fruits rich in Saturated Fat

0.14%0.002g

Omega 3

28%0.45g

0.002 gvs0.45 g

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

Find Fruits rich in Omega 3

0.98%0.17g

Omega 6

0.82%0.14g

0.17 gvs0.14 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

61.4%80g

Carbohydrate

44%57.3g

80 gvs57.3 g

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

Find Fruits rich in Carbohydrate

98%71.2g

Sugars

21.7%15.8g

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

71.2 gvs15.8 g

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

Find Fruits rich in Sugars

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]

NA gvsNA g

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

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

22.6%8.6g

Fiber

84.6%32g

8.6 gvs32 g

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

Find Fruits rich in Fiber

3.82%2.14g

Protein

59.3%33.2g

2.14 gvs33.2 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Raw Sulfured Dried Pearsvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

0 μgvs546 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

0.76%0.009mg

Vitamin B1

49%0.59mg

Thiamine

0.009 mgvs0.59 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

12.8%0.17mg

Vitamin B2

66.8%0.87mg

Riboflavin

0.17 mgvs0.87 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

9.8%1.57mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

1.57 mgvs4.9 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.5%0.18mg

Vitamin B5

58.7%2.94mg

Pantothenic acid

0.18 mgvs2.94 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

6.34%0.082mg

Vitamin B6

107%1.4mg

Pyridoxine

0.082 mgvs1.4 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

0%0μg

Vitamin B9

150%600μg

Folates and Folic Acid

0 μgvs600 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

8.9%8mg

Vitamin C

477%430mg

Ascorbic acid

8 mgvs430 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

0.46%0.069mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

0.069 mgvs14 mg

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

Find Fruits rich in Vitamin E

19.5%23.4μg

Vitamin K

787%944μg

Phytomenadione or phylloquinone

23.4 μgvs944 μg

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

Find Fruits rich in Vitamin K

Minerals

Raw Sulfured Dried Pearsvs Cooked Chopped Frozen Broccoli

3.9%39mg

Calcium

35.4%354mg

39 mgvs354 mg

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

Find Fruits rich in Calcium

47.2%0.42mg

Copper

40.5%0.36mg

0.42 mgvs0.36 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

30%2.4mg

Iron

81.7%6.54mg

2.4 mgvs6.54 mg

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

Find Fruits rich in Iron

9%37.8mg

Magnesium

33%139mg

37.8 mgvs139 mg

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

Find Fruits rich in Magnesium

16.3%0.37mg

Manganese

104%2.4mg

0.37 mgvs2.4 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

9.65%67.6mg

Phosphorus

75%525mg

67.6 mgvs525 mg

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

Find Fruits rich in Phosphorus

18%610mg

Potassium

44.7%1521mg

610 mgvs1521 mg

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

Find Fruits rich in Potassium

0.42%0.23μg

Selenium

13.6%7.5μg

0.23 μgvs7.5 μg

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

Find Fruits rich in Selenium

0.46%6.87mg

Sodium

7.86%118mg

6.87 mgvs118 mg

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

Find Fruits rich in Sodium

4.06%0.45mg

Zinc

27.3%3mg

0.45 mgvs3 mg

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

Find Fruits rich in Zinc

0.83%30.6g

Water

26.3%972g

30.6 gvs972 g

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

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of Raw Sulfured Dried Pears vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains more Vitamin A, 64.3 times more Vitamin B1, 5.2 times more Vitamin B2, 3.1 times more Vitamin B3, 16.8 times more Vitamin B5, 16.9 times more Vitamin B6, more Vitamin B9, 53.6 times more Vitamin C, 205.9 times more Vitamin E and 40.4 times more Vitamin K than Raw Sulfured Dried Pears.
Both Raw Sulfured Dried Pears as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Sulfured Dried Pears vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains 9.1 times more Calcium, 2.7 times more Iron, 3.7 times more Magnesium, 6.4 times more Manganese, 7.8 times more Phosphorus, 2.5 times more Potassium, 32.8 times more Selenium, 17.2 times more Sodium, 6.7 times more Zinc and 31.8 times more Water than Raw Sulfured Dried Pears.
Both Raw Sulfured Dried Pears and Boiled Chopped Frozen Broccoli have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Sulfured Dried Pears have 1.4 times more Carbohydrate and 4.5 times more Sugars than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 196.5 times more Omega 3, 3.7 times more Fiber and 15.5 times more Protein than Raw Sulfured Dried Pears.
Both Raw Sulfured Dried Pears and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
Both Raw Sulfured Dried Pears as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Raw Sulfured Dried PearsVS Pears, dried, sulfured, stewed, without added sugarCooked Chopped Frozen BroccoliVS Pears, dried, sulfured, stewed, without added sugarRaw Sulfured Dried PearsVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories Raw Sulfured Dried PearsVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Sulfured Dried Pears or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: