Comparing Nutrients in 300 calories Roasted Almonds VS Pears

Weight per 300 calories

• Roasted Almonds: 50.2g
• Pears: 526g

Roasted Almonds have 10.5 times more energy per 100g than Pears. It has very high energy density when compared to other foods. Raw Pears having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Pears?

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	2.88% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	61.7% 80g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	70.8% 51.3g	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	0.007% 0.005g	46.6% 33.8g	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	% 0.005g	% 13.7g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 3.74g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	43% 16.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	5.26% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	11.7% 0.15mg	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	6.9% 27.6μg	9.2% 37μg	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	25% 22.6mg	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	80% 12mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pears	Recommended Dietary Allowance
Calcium	13.4% 134mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.6μg	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	23.4% 1.87mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	11% 0.25mg	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	33.8% 236mg	9.02% 63mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	12% 442g	3700g per day for Men 19-50 years

Roasted Almonds VS Pears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Pears?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Pears:

• 300 calories of Roasted Almonds have 4.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 19 times more Vitamin E than Pears.
• While 300 kcal of Raw Pears contain 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• 300 calories of Pears have insufficient amounts of Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Raw Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Pears:

• 300 calories of Roasted Almonds have 2.8 times more Calcium, 1.3 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus and 3.2 times more Zinc than Pears.
• While 300 kcal of Raw Pears contain 1.7 times more Potassium and 365.5 times more Water than Dry Roasted Almonds.
• 300 calories of Pears lack sufficient amounts of Calcium and Zinc
• Both Dry Roasted Almonds as well as Raw Pears lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 35.8 times more Fat, 17.7 times more Saturated Fat, 13.3 times more Omega 6 and 5.5 times more Protein than Pears.
• While 300 kcal of Raw Pears contain 7.6 times more Carbohydrate, 21 times more Sugars, 6735.4 times more Fructose and 3 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Pears offer comparable quantities of Energy per 300 calories.
• 300 calories of Pears provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Almonds as well as Raw Pears provide inadequate amounts of Omega 3 in 300 calories.