Comparing Nutrients in 1 pound Bosc Pears VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Bosc Pears	Almonds	Recommended Dietary Allowance
Energy	10.5% 304kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	75% 98g	130g per day for Men 19-50 years
Sugars	64% 46.4g	27.2% 19.7g	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	35.3% 25.6g	0.69% 0.5g	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	% 11.2g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 9.57g	% 18g	g per day for Men 19-50 years
Fiber	37% 14g	149% 56.7g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	50% 200μg	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	14% 12.7mg	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	3.63% 0.54mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	520% 4.68mg	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	8.5% 0.68mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	129% 14mg	11mg per day for Men 19-50 years
Water	10% 377g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bosc Pears vs Almonds:

• Raw Bosc Pears have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 17.1 times more Vitamin B1, 49.5 times more Vitamin B2, 23.8 times more Vitamin B3, 8.3 times more Vitamin B5, 6.5 times more Vitamin B6, 6.3 times more Vitamin B9 and 213.6 times more Vitamin E than Raw Bosc Pears.
• Both Raw Bosc Pears as well as Almonds have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Bosc Pears vs Almonds:

• Raw Bosc Pears have 18.9 times more Water than Almonds.
• While Almonds contain 26.9 times more Calcium, 9.9 times more Copper, 24.7 times more Iron, 38.6 times more Magnesium, 46.4 times more Manganese, 34.4 times more Phosphorus, 6 times more Potassium, more Selenium and 24 times more Zinc than Raw Bosc Pears.

Comparison of macro-nutrients per 1 pound:

• Raw Bosc Pears have 2.4 times more Sugars and 51.3 times more Fructose than Almonds.
• While Almonds contain 8.6 times more Energy, 554.8 times more Fat, 1.3 times more Carbohydrate, 4 times more Fiber and 58.8 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.