Comparing Nutrients in 14 ounces Bartlett Pears VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Almonds	14%	72%	14%

Macro Nutrients

	Bartlett Pears	Almonds	Recommended Dietary Allowance
Energy	8.62% 250kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	53% 38.5g	24% 17.3g	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	37% 27g	0.6% 0.44g	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	% 9.92g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 15.7g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19.4% 17.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	455% 4.1mg	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	9.43% 0.75mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.24% 43.7mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	29.6% 16.3μg	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	2.9% 0.32mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.03% 334g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Bartlett Pears have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 17.1 times more Vitamin B1, 43.8 times more Vitamin B2, 22.1 times more Vitamin B3, 11.2 times more Vitamin B5, 5.3 times more Vitamin B6, 7.3 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Bartlett Pears.
• Both Raw Bartlett Pears as well as Almonds have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Bartlett Pears vs Almonds:

• Raw Bartlett Pears have 19.1 times more Water than Almonds.
• While Almonds contain 29.9 times more Calcium, 13.2 times more Copper, 19.5 times more Iron, 45 times more Magnesium, 58.9 times more Manganese, 43.7 times more Phosphorus, 7.3 times more Potassium, 41 times more Selenium and 39 times more Zinc than Raw Bartlett Pears.

Comparison of macro-nutrients per 14 ounces:

• Raw Bartlett Pears have 2.2 times more Sugars and 61.5 times more Fructose than Almonds.
• While Almonds contain 9.2 times more Energy, 312.1 times more Fat, 1.4 times more Carbohydrate, 4 times more Fiber and 54.2 times more Protein than Raw Bartlett Pears.
• Both Raw Bartlett Pears as well as Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.