Comparing Nutrients in 5 ounces Roasted Almonds VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Roasted Almonds	Bosc Pears	Recommended Dietary Allowance
Energy	29.2% 848kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	17.6% 23g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	20% 14.5g	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	0.02% 0.014g	11% 8g	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	% 0.014g	% 3.5g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 3g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bosc Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	1.35% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.3% 0.03mg	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	19.5% 78μg	2.5% 9.92μg	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	4.4% 3.97mg	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	226% 34mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Bosc Pears	Recommended Dietary Allowance
Calcium	38% 380mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	16.4% 0.15mg	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	66% 5.3mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	2.9% 0.067mg	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	95% 668mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Bosc Pears:

• Dry Roasted Almonds have 6.4 times more Vitamin B1, 52 times more Vitamin B2, 23.9 times more Vitamin B3, 5.6 times more Vitamin B5, 6.5 times more Vitamin B6, 7.9 times more Vitamin B9 and 199.2 times more Vitamin E than Raw Bosc Pears.
• While Raw Bosc Pears contain more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Bosc Pears have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Bosc Pears:

• Dry Roasted Almonds have 26.8 times more Calcium, 10.6 times more Copper, 24.9 times more Iron, 39.9 times more Magnesium, 47.5 times more Manganese, 33.6 times more Phosphorus, 5.8 times more Potassium, more Selenium and 25.5 times more Zinc than Raw Bosc Pears.
• While Raw Bosc Pears contain 34.5 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 8.9 times more Energy, 583.8 times more Fat, 1.3 times more Carbohydrate, 3.5 times more Fiber and 58.2 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 2.1 times more Sugars and 564 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Bosc Pears have insufficient amounts of Glucose and Sucrose in 5 oz.