Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Oil Roasted Almonds	Bosc Pears	Recommended Dietary Allowance
Energy	209% 6070kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	795% 135g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	124% 161g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	141% 102g	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	77.8% 56.4g	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	% 0.4g	% 25g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 21g	g per day for Men 19-50 years
Fiber	276% 105g	81.6% 31g	38g per day for Men 19-50 years
Protein	379% 212g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Bosc 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	76.7% 0.92mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	16% 0.21mg	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	67.5% 270μg	17.5% 70μg	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	31% 28mg	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	1731% 260mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Bosc Pears	Recommended Dietary Allowance
Calcium	291% 2910mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	116% 1.04mg	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	460% 36.8mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	20.4% 0.47mg	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	666% 4660mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	36% 1220mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	22.5% 832g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Bosc Pears per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Bosc Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Bosc Pears:

• 1 kilogram of Oil Roasted Almonds has 7.7 times more Vitamin B1, 34 times more Vitamin B2, 24.1 times more Vitamin B3, 4 times more Vitamin B5, 5.6 times more Vitamin B6, 3.9 times more Vitamin B9 and 216.4 times more Vitamin E than Bosc Pears.
• While 1 kg of Raw Bosc Pears contains more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Raw Bosc Pears have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Bosc Pears:

• 1 kilogram of Oil Roasted Almonds has 29.1 times more Calcium, 9.2 times more Copper, 24.5 times more Iron, 39.1 times more Magnesium, 52.3 times more Manganese, 33.3 times more Phosphorus, 5.7 times more Potassium, more Selenium and 23.6 times more Zinc than Bosc Pears.
• While 1 kg of Raw Bosc Pears contains 29.7 times more Water than Oil Roasted Almonds.
• 1 kilogram of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 9.1 times more Energy, 613 times more Fat, 3.4 times more Fiber and 59 times more Protein than Bosc Pears.
• While 1 kg of Raw Bosc Pears contains 2.2 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Bosc Pears offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Bosc Pears provide inadequate amounts of Protein