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

Weight per 300 calories

• Pears, canned, water pack, solids and liquids: 1035g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 20.9 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.

Discover which food has more nutrients per 300 calories - Pears, canned, water pack, solids and liquids or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, water pack, solids and liquids	2%	1%	97%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pears, canned, water pack, solids and liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.065% 0.021g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	39.3% 6.7g	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	6.72% 8.74g	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% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 2.16g	g per day for Men 19-50 years
Fiber	43.6% 16.6g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, water pack, solids and liquids	Oil Roasted 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	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.55% 0.23mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	4.5% 0.058mg	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	2.6% 10.3μg	3.34% 13.3μg	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	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	85.6% 13mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.14% 41.4mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	58.6% 0.53mg	52.4% 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	27% 2.17mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.85% 41.4mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	53% 1.2mg	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	10.3% 72.4mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.7mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	8.46% 0.93mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	25.7% 950g	0.037% 1.4g	3700g per day for Men 19-50 years

Pears, Canned, Water Pack, Solids And Liquids VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pears, canned, water pack, solids and liquids or Oil Roasted Almonds?

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

• 300 calories of Pears, canned, water pack, solids and liquids have 1.8 times more Vitamin B1, 2.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3.7 times more Vitamin B2, 3.2 times more Vitamin B3 and 15.5 times more Vitamin E than Pears, canned, water pack, solids and liquids.
• 300 calories of Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin E
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin C
• Both Pears, canned, water pack, solids and liquids as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Pears, canned, water pack, solids and liquids have 1.6 times more Potassium and 686.3 times more Water than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3.5 times more Calcium, 3.3 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus and 1.6 times more Zinc than Pears, canned, water pack, solids and liquids.
• Both Pears, canned, water pack, solids and liquids and Oil Roasted Almonds contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Pears, canned, water pack, solids and liquids lack sufficient amounts of Calcium
• Both Pears, canned, water pack, solids and liquids as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pears, canned, water pack, solids and liquids have 9.2 times more Carbohydrate, 28.1 times more Sugars, more Fructose and 3.2 times more Fiber than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 87.9 times more Fat, 100.5 times more Saturated Fat, 92.3 times more Omega 6 and 5.3 times more Protein than Pears, canned, water pack, solids and liquids.
• Both Pears, canned, water pack, solids and liquids and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Pears, canned, water pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Pears, canned, water pack, solids and liquids as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.