Comparing Nutrients in 14 ounces Almonds VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Almonds	Bosc Pears	Recommended Dietary Allowance
Energy	79.2% 2298kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	49% 64g	130g per day for Men 19-50 years
Sugars	24% 17.3g	56% 40.6g	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	0.6% 0.44g	31% 22.4g	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	% 0.67g	% 9.84g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 8.37g	g per day for Men 19-50 years
Fiber	131% 49.6g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	150% 84g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Almonds	Bosc Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	6.95% 27.8μg	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	0% 0mg	12.3% 11mg	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	678% 102mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Bosc Pears	Recommended Dietary Allowance
Calcium	107% 1068mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	46% 0.41mg	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	184% 14.7mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	8.1% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	8.92% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Bosc Pears:

• Almonds have 17.1 times more Vitamin B1, 49.5 times more Vitamin B2, 23.8 times more Vitamin B3, 8.3 times more Vitamin B5, 6.5 times more Vitamin B6, 6.3 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Bosc Pears.
• While Raw Bosc Pears contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Bosc Pears have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Bosc Pears:

• Almonds have 26.9 times more Calcium, 9.9 times more Copper, 24.7 times more Iron, 38.6 times more Magnesium, 46.4 times more Manganese, 34.4 times more Phosphorus, 6 times more Potassium, more Selenium and 24 times more Zinc than Raw Bosc Pears.
• While Raw Bosc Pears contain 18.9 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 8.6 times more Energy, 554.8 times more Fat, 1.3 times more Carbohydrate, 4 times more Fiber and 58.8 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 2.4 times more Sugars and 51.3 times more Fructose than Almonds.
• Both Almonds as well as Raw Bosc Pears have insufficient amounts of Glucose and Sucrose in 14 oz.