Comparing Nutrients in 1 kilogram Red Anjou Pears VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Red Anjou Pears	2%	2%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Red Anjou Pears	Roasted Almonds	Recommended Dietary Allowance
Energy	21.4% 620kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	NA	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	761% 129g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	162% 210g	130g per day for Men 19-50 years
Sugars	132% 95g	67% 48.6g	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	89.4% 64.8g	0.14% 0.1g	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	% 27.4g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 47.5g	g per day for Men 19-50 years
Fiber	79% 30g	287% 109g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Red Anjou Pears	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	105% 1.36mg	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	17.5% 70μg	138% 550μg	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	57.8% 52mg	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	8% 1.2mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Anjou Pears	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	1221% 11mg	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	23.8% 1.9mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	970% 22.3mg	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	18.6% 130mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	22.8% 842g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Red Anjou Pears vs Roasted Almonds:

• Raw Red Anjou Pears have more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.4 times more Vitamin B1, 42.8 times more Vitamin B2, 22.5 times more Vitamin B3, 6.1 times more Vitamin B5, 3.5 times more Vitamin B6, 7.9 times more Vitamin B9 and 199.2 times more Vitamin E than Raw Red Anjou Pears.
• Both Raw Red Anjou Pears as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Red Anjou Pears vs Roasted Almonds:

• Raw Red Anjou Pears have 35 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.4 times more Calcium, 15.7 times more Copper, 19.6 times more Iron, 39.9 times more Magnesium, 39.9 times more Manganese, 36.2 times more Phosphorus, 5.8 times more Potassium, 20 times more Selenium and 25.5 times more Zinc than Raw Red Anjou Pears.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Anjou Pears have 2 times more Sugars and 648 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.6 times more Energy, 375.3 times more Fat, 1.4 times more Carbohydrate, 3.6 times more Fiber and 63.5 times more Protein than Raw Red Anjou Pears.
• Both Raw Red Anjou Pears as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.