Comparing Nutrients in 500 calories Roasted Almonds VS Pears

Weight per 500 calories

• Roasted Almonds: 83.6g
• Pears: 877g

Roasted Almonds have 10.5 times more energy per 100g than Pears. It has very high energy density when compared to other foods. Raw Pears having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Pears?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pears	2%	2%	96%

Macro Nutrients

	Roasted Almonds	Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	0.55% 0.009g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	103% 134g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	118% 85.5g	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	0.012% 0.008g	77.7% 56.3g	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	% 0.008g	% 23g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 6.23g	g per day for Men 19-50 years
Fiber	24% 9.1g	71.6% 27g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	5.64% 3.16g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.97% 8.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	8.77% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	19.6% 0.25mg	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	11.5% 46μg	15.4% 61.4μg	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	0% 0mg	42% 37.7mg	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	133% 20mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32% 38.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pears	Recommended Dietary Allowance
Calcium	22.4% 224mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19.3μg	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	39% 3.1mg	19.7% 1.58mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	14.6% 61.4mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	18.3% 0.42mg	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	56.3% 394mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.58% 8.77mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	7.97% 0.88mg	11mg per day for Men 19-50 years
Water	0.054% 2g	20% 736g	3700g per day for Men 19-50 years

Roasted Almonds VS Pears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Pears?

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

• 500 calories of Roasted Almonds have 4.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 19 times more Vitamin E than Pears.
• While 500 kcal of Raw Pears contain 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• 500 calories of Pears have insufficient amounts of Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Raw Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Pears:

• 500 calories of Roasted Almonds have 2.8 times more Calcium, 1.3 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus and 3.2 times more Zinc than Pears.
• While 500 kcal of Raw Pears contain 1.7 times more Potassium and 365.5 times more Water than Dry Roasted Almonds.
• 500 calories of Pears lack sufficient amounts of Calcium and Zinc
• Both Dry Roasted Almonds as well as Raw Pears lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 35.8 times more Fat, 17.7 times more Saturated Fat, 13.3 times more Omega 6 and 5.5 times more Protein than Pears.
• While 500 kcal of Raw Pears contain 7.6 times more Carbohydrate, 21 times more Sugars, 6735.4 times more Fructose and 3 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Pears offer comparable quantities of Energy per 500 calories.
• 500 calories of Pears provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Almonds as well as Raw Pears provide inadequate amounts of Omega 3 in 500 calories.