Comparing Nutrients in 500 calories Almonds VS Green Anjou Pears

Weight per 500 calories

• Almonds: 86.4g
• Green Anjou Pears: 758g

Almonds have 8.8 times more energy per 100g than Green Anjou Pears. It has very high energy density when compared to other foods. Raw Green Anjou Pears having low energy density.

Which food has more nutrients per 500 calories - Almonds or Green Anjou Pears?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Almonds	Green Anjou Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	NA	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	92% 120g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	102% 73.7g	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	0.13% 0.095g	63.3% 46g	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	% 0.15g	% 25.2g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 2.5g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	62% 23.5g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Almonds	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.84% 7.58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	7.15% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	17% 68μg	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	37% 33.3mg	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	148% 22mg	6.06% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Green Anjou Pears	Recommended Dietary Allowance
Calcium	23.2% 232mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	65% 0.58mg	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	40% 3.2mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	16% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.51% 7.58mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Green Anjou Pears:

• Almonds have 2.3 times more Vitamin B1, 5.9 times more Vitamin B2, 2.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 24.3 times more Vitamin E than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Green Anjou Pears:

• Almonds have 2.8 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 4.4 times more Magnesium, 5.2 times more Manganese, 4.2 times more Phosphorus, more Selenium and 3.6 times more Zinc than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 1.5 times more Potassium and 165.7 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 56.9 times more Fat and 5.5 times more Protein than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 6.4 times more Carbohydrate, 19.6 times more Sugars, 483.3 times more Fructose and 2.2 times more Fiber than Almonds.
• Both Almonds and Raw Green Anjou Pears have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Green Anjou Pears have insufficient amounts of Glucose and Sucrose in 500 kcal.