Comparing Nutrients in 1 kilogram Blanched Almonds VS Pears

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pears	2%	2%	96%

Macro Nutrients

	Blanched Almonds	Pears	Recommended Dietary Allowance
Energy	203% 5900kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	117% 152g	130g per day for Men 19-50 years
Sugars	64% 46.3g	134% 98g	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% 0g	88.6% 64.2g	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	% 0.3g	% 26g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 7.1g	g per day for Men 19-50 years
Fiber	261% 99g	81.6% 31g	38g per day for Men 19-50 years
Protein	382% 214g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	17.5% 70μg	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	47.8% 43mg	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	1583% 238mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pears	Recommended Dietary Allowance
Calcium	236% 2360mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	410% 32.8mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	22.7% 840g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Pears:

• Blanched Almonds have 15.9 times more Vitamin B1, 27.3 times more Vitamin B2, 21.7 times more Vitamin B3, 6.4 times more Vitamin B5, 4 times more Vitamin B6, 7 times more Vitamin B9 and 197.9 times more Vitamin E than Raw Pears.
• While Raw Pears contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Pears have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Pears:

• Blanched Almonds have 26.2 times more Calcium, 12.5 times more Copper, 18.2 times more Iron, 38.3 times more Magnesium, 38.2 times more Manganese, 40.1 times more Phosphorus, 5.7 times more Potassium, 32 times more Selenium, 19 times more Sodium and 29.7 times more Zinc than Raw Pears.
• While Raw Pears contain 18.6 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 10.4 times more Energy, 375.1 times more Fat, 179.7 times more Saturated Fat, 133 times more Omega 6, 1.2 times more Carbohydrate, 3.2 times more Fiber and 59.4 times more Protein than Raw Pears.
• While Raw Pears contain 2.1 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Pears have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.