Comparing Nutrients in 500 calories Blanched Almonds VS Red Anjou Pears

Weight per 500 calories

• Blanched Almonds: 84.7g
• Red Anjou Pears: 807g

Blanched Almonds have 9.5 times more energy per 100g than Red Anjou Pears. It has very high energy density when compared to other foods. Raw Red Anjou Pears having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Blanched Almonds	Red Anjou Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	NA	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	93% 120g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	106% 77g	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% 0g	72% 52.3g	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	% 0.025g	% 22g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 2.1g	g per day for Men 19-50 years
Fiber	22% 8.4g	63.7% 24g	38g per day for Men 19-50 years
Protein	32.4% 18g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.9% 8.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	8.06% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	8.55% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	24% 0.31mg	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	10.4% 41.5μg	14% 56.5μg	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	46.6% 42mg	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	134% 20mg	6.45% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Red Anjou Pears	Recommended Dietary Allowance
Calcium	20% 200mg	8.87% 88.7mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	62.7% 0.56mg	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	34.7% 2.78mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	13.4% 56.5mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	19.6% 0.45mg	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	58.2% 408mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.54% 8.06mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	9.53% 1.05mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	18.4% 679g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3 and 20.8 times more Vitamin E than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Red Anjou Pears have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Red Anjou Pears:

• Blanched Almonds have 2.3 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 3.4 times more Manganese, 3.9 times more Phosphorus and 2.4 times more Zinc than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 1.8 times more Potassium and 177.7 times more Water than Blanched Almonds.
• Both Blanched Almonds as well as Raw Red Anjou Pears have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 39.4 times more Fat and 6.8 times more Protein than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 7.6 times more Carbohydrate, 19.6 times more Sugars, more Fructose and 2.9 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Red Anjou Pears have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Raw Red Anjou Pears have insufficient amounts of Glucose and Sucrose in 500 kcal.