Comparing Nutrients in 300 calories Roasted Almonds VS Bosc Pears

Weight per 300 calories

• Roasted Almonds: 50.2g
• Bosc Pears: 448g

Roasted Almonds have 8.9 times more energy per 100g than Bosc Pears. It has very high energy density when compared to other foods. Raw Bosc Pears having low energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Bosc Pears?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Roasted Almonds	Bosc Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0.42% 0.4g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	NA	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	55.5% 72g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	63% 46g	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	35% 25.3g	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	% 0.005g	% 11g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 9.45g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	36.5% 14g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bosc Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	7.23% 0.094mg	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	7.84% 31.3μg	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	14% 12.5mg	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	80% 12mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.4% 23.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Bosc Pears	Recommended Dietary Allowance
Calcium	13.4% 134mg	4.48% 44.8mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	51.7% 0.47mg	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	23.4% 1.87mg	8.4% 0.67mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.46% 31.3mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	9.15% 0.21mg	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	8.96% 62.7mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.3% 4.48mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	10% 372g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.8 times more Vitamin B2, 2.7 times more Vitamin B3 and 22.3 times more Vitamin E than Raw Bosc Pears.
• While Raw Bosc Pears contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Bosc Pears have similar amounts of Vitamin B9 per 300 kcal.
• Both Dry Roasted Almonds as well as Raw Bosc Pears have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Bosc Pears:

• Dry Roasted Almonds have 3 times more Calcium, 2.8 times more Iron, 4.5 times more Magnesium, 5.3 times more Manganese, 3.8 times more Phosphorus and 2.9 times more Zinc than Raw Bosc Pears.
• While Raw Bosc Pears contain 1.5 times more Potassium and 308.1 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Bosc Pears have similar amounts of Copper per 300 kcal.
• Both Dry Roasted Almonds as well as Raw Bosc Pears have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 65.4 times more Fat and 6.5 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 6.8 times more Carbohydrate, 18.8 times more Sugars, 5033.9 times more Fructose and 2.5 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Bosc Pears have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Raw Bosc Pears have insufficient amounts of Glucose and Sucrose in 300 kcal.