Comparing Nutrients in 7 ounces Pears, canned, light syrup pack, solids and liquids VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, light syrup pack, solids and liquids	1%	0%	99%
Almonds	14%	72%	14%

Macro Nutrients

	Pears, canned, light syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Energy	3.9% 113kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.061% 0.06g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	33% 42.8g	130g per day for Men 19-50 years
Sugars	33% 24g	12% 8.63g	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	14% 10g	0.3% 0.22g	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	% 9.53g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 7.84g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	65.3% 25g	38g per day for Men 19-50 years
Protein	0.67% 0.38g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, light syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.14% 0.028mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.5% 2μg	22% 87.3μg	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	1.54% 1.4mg	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	1.06% 0.16mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, light syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	227% 2.05mg	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	6.95% 0.56mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	2.85% 0.065mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2% 14mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.53% 168g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pears, canned, light syrup pack, solids and liquids vs Almonds:

• Almonds contain 20.5 times more Vitamin B1, 71.1 times more Vitamin B2, 23.5 times more Vitamin B3, 21.4 times more Vitamin B5, 9.8 times more Vitamin B6, 44 times more Vitamin B9 and 320.4 times more Vitamin E than Pears, canned, light syrup pack, solids and liquids.
• Both Pears, canned, light syrup pack, solids and liquids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Pears, canned, light syrup pack, solids and liquids vs Almonds:

• Pears, canned, light syrup pack, solids and liquids have 19.2 times more Water than Almonds.
• While Almonds contain 53.8 times more Calcium, 21 times more Copper, 13.3 times more Iron, 67.5 times more Magnesium, 66 times more Manganese, 68.7 times more Phosphorus, 11.1 times more Potassium, more Selenium and 39 times more Zinc than Pears, canned, light syrup pack, solids and liquids.

Comparison of macro-nutrients per 7 ounces:

• Pears, canned, light syrup pack, solids and liquids have 2.8 times more Sugars and 46.4 times more Fructose than Almonds.
• While Almonds contain 10.2 times more Energy, 1664.3 times more Fat, 1901 times more Saturated Fat, 1760.6 times more Omega 6, 1.4 times more Carbohydrate, 7.8 times more Fiber and 111.3 times more Protein than Pears, canned, light syrup pack, solids and liquids.
• Both Pears, canned, light syrup pack, solids and liquids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.