Comparing Nutrients in 7 ounces Pears, canned, heavy syrup, drained VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, heavy syrup, drained	1%	2%	97%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Pears, canned, heavy syrup, drained	Roasted Cashews	Recommended Dietary Allowance
Energy	5.06% 147kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	50% 65g	130g per day for Men 19-50 years
Sugars	45% 32.6g	13.7% 9.94g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.85% 0.48g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, heavy syrup, drained	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.14% 0.028mg	39% 0.51mg	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	0.5% 2μg	34.2% 137μg	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	2.43% 2.2mg	0% 0mg	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	1.6% 0.24mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, heavy syrup, drained	Roasted Cashews	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	490% 4.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	5.46% 0.44mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	NA	71.3% 1.64mg	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	2.27% 16mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears, canned, heavy syrup, drained VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Pears, canned, heavy syrup, drained versus 7 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pears, canned, heavy syrup, drained vs Roasted Cashews:

• 7 oz of Dry Roasted Cashew Nuts contain 18.2 times more Vitamin B1, 8.3 times more Vitamin B2, 5.8 times more Vitamin B3, 18.3 times more Vitamin B6, 69 times more Vitamin B9, 7.7 times more Vitamin E and 115.7 times more Vitamin K than Pears, canned, heavy syrup, drained.
• 7 ounces of Pears, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Pears, canned, heavy syrup, drained as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pears, canned, heavy syrup, drained vs Roasted Cashews:

• 7 ounces of Pears, canned, heavy syrup, drained have 47.3 times more Water than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 7.5 times more Calcium, 36.4 times more Copper, 27.3 times more Iron, 65 times more Magnesium, 61.3 times more Phosphorus, 8.6 times more Potassium, 117 times more Selenium and 70 times more Zinc than Pears, canned, heavy syrup, drained.
• 7 ounces of Pears, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pears, canned, heavy syrup, drained have 3.3 times more Sugars than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 7.8 times more Energy, 257.5 times more Fat, 915.7 times more Saturated Fat, more Omega 3, 186.8 times more Omega 6, 1.7 times more Carbohydrate and 63.8 times more Protein than Pears, canned, heavy syrup, drained.
• Both Pears, canned, heavy syrup, drained and Roasted Cashews offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Pears, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein