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

Weight per 300 calories

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

Almonds have 20 times more energy per unit of mass than Pears, canned, water pack, solids and liquids, which is very high in comparison to other foods. Pears, canned, water pack, solids and liquids having very low energy density.

Which food has more nutrients per 300 calories - Pears, canned, water pack, solids and liquids or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, water pack, solids and liquids	2%	1%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Pears, canned, water pack, solids and liquids	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.065% 0.021g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.8g	8.6% 11g	130g per day for Men 19-50 years
Sugars	87% 63g	3.1% 2.25g	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	55.6% 40.3g	0.079% 0.057g	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	% 19.7g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 2.05g	g per day for Men 19-50 years
Fiber	43.6% 16.6g	17% 6.48g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, water pack, solids and liquids	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.55% 0.23mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.6% 10.3μg	5.7% 22.8μg	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	11.5% 10.3mg	0% 0mg	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	5.5% 0.83mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Pears, canned, water pack, solids and liquids have 2 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 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.
• Both Pears, canned, water pack, solids and liquids and Almonds have similar amounts of Vitamin B5 per 300 kcal.
• Both Pears, canned, water pack, solids and liquids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Pears, canned, water pack, solids and liquids have 1.4 times more Potassium and 415.7 times more Water than Almonds.
• While Almonds contain 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.
• Both Pears, canned, water pack, solids and liquids and Almonds have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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