Comparing Nutrients in 300 calories Almonds VS Pears, canned, water pack, solids and liquids

Weight per 300 calories

• Almonds: 51.8g
• Pears, canned, water pack, solids and liquids: 1035g

Almonds have 20 times more energy per 100g than Pears, canned, water pack, solids and liquids. It has very high energy density when compared to other foods. Pears, canned, water pack, solids and liquids having very low energy density.

Which food has more nutrients per 300 calories - Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.065% 0.021g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	62% 80.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	87% 63g	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	0.079% 0.057g	55.6% 40.3g	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	% 0.088g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 3.1g	g per day for Men 19-50 years
Fiber	17% 6.48g	43.6% 16.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	3.5% 1.97g	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	8.85% 0.11mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	4.55% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	2.6% 10.3μg	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	11.5% 10.3mg	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	88.5% 13.3mg	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pears, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	14% 139mg	4.14% 41.4mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	58.6% 0.53mg	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	24% 1.92mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	9.85% 41.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	15.3% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	10.3% 72.4mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	1.38% 20.7mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	8.46% 0.93mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	25.7% 950g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Pears, canned, water pack, solids and liquids:

• Almonds have 1.3 times more Vitamin B1, 5.7 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B9 and 16 times more Vitamin E than Pears, canned, water pack, solids and liquids.
• While Pears, canned, water pack, solids and liquids contain 2 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Pears, canned, water pack, solids and liquids have similar amounts of Vitamin B5 per 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories for Almonds vs Pears, canned, water pack, solids and liquids:

• Almonds have 3.4 times more Calcium, 3.4 times more Magnesium, 3.2 times more Manganese, 3.4 times more Phosphorus, more Selenium and 1.7 times more Zinc than Pears, canned, water pack, solids and liquids.
• While Pears, canned, water pack, solids and liquids contain 1.4 times more Potassium and 415.7 times more Water than Almonds.
• Both Almonds and Pears, canned, water pack, solids and liquids have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 83.4 times more Fat, 95.2 times more Saturated Fat, 88.2 times more Omega 6 and 5.6 times more Protein than Pears, canned, water pack, solids and liquids.
• While Pears, canned, water pack, solids and liquids contain 7.2 times more Carbohydrate, 28 times more Sugars, 707.9 times more Fructose and 2.6 times more Fiber than Almonds.
• Both Almonds and Pears, canned, water pack, solids and liquids have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Pears, canned, water pack, solids and liquids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.