Comparing Nutrients in 1 kilogram Almonds VS Pears, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pears, canned, water pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Almonds	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	200% 5790kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	60% 78g	130g per day for Men 19-50 years
Sugars	60% 43.5g	84% 61g	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	1.5% 1.1g	53.8% 39g	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	% 1.7g	% 19g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 3g	g per day for Men 19-50 years
Fiber	329% 125g	42% 16g	38g per day for Men 19-50 years
Protein	378% 212g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	2.5% 10μg	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	0% 0mg	11% 10mg	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	1709% 256mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	269% 2690mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	56.7% 0.51mg	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	464% 37mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	14.8% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	25% 918g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Pears, canned, water pack, solids and liquids:

• Almonds have 25.6 times more Vitamin B1, 113.8 times more Vitamin B2, 67 times more Vitamin B3, 21.4 times more Vitamin B5, 9.8 times more Vitamin B6, 44 times more Vitamin B9 and 320.4 times more Vitamin E than Pears, canned, water pack, solids and liquids.
• While Pears, canned, water pack, solids and liquids contain more Vitamin C than Almonds.
• Both Almonds as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Pears, canned, water pack, solids and liquids:

• Almonds have 67.3 times more Calcium, 20.2 times more Copper, 17.7 times more Iron, 67.5 times more Magnesium, 64.1 times more Manganese, 68.7 times more Phosphorus, 13.8 times more Potassium, more Selenium and 34.7 times more Zinc than Pears, canned, water pack, solids and liquids.
• While Pears, canned, water pack, solids and liquids contain 20.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 20 times more Energy, 1664.3 times more Fat, 1901 times more Saturated Fat, 1760.6 times more Omega 6, 2.8 times more Carbohydrate, 7.8 times more Fiber and 111.3 times more Protein than Pears, canned, water pack, solids and liquids.
• While Pears, canned, water pack, solids and liquids contain 1.4 times more Sugars and 35.5 times more Fructose than Almonds.
• Both Almonds as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.