Comparing Nutrients in 500 calories Green Anjou Pears VS Almonds

Weight per 500 calories

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

Almonds have 8.8 times more energy per unit of mass than Raw Green Anjou Pears, which is very high in comparison to other foods. Green Anjou Pears having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Green Anjou Pears	Almonds	Recommended Dietary Allowance
Vitamin A	0.84% 7.58μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.15% 1.14mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.06% 0.91mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• Raw Green Anjou Pears have 1.5 times more Potassium and 165.7 times more Water than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 500 calories:

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