Comparing Nutrients in 7 ounces Green Anjou Pears VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Green Anjou Pears	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.5% 131kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	NA	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	27% 35g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	12.5% 9.03g	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	16.6% 12g	0% 0g	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	% 6.6g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 8.7g	g per day for Men 19-50 years
Fiber	16% 6.15g	55% 21g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	18% 0.23mg	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	4.47% 18μg	13.4% 53.6μg	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	9.7% 8.73mg	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	1.6% 0.24mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	211% 1.9mg	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	5.95% 0.48mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	212% 4.9mg	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	3.7% 25.8mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Anjou Pears VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Anjou Pears versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Green Anjou Pears vs Oil Roasted Almonds:

• 7 ounces of Green Anjou Pears have more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 9.2 times more Vitamin B1, 35.5 times more Vitamin B2, 24.3 times more Vitamin B3, 5.3 times more Vitamin B5, 4.5 times more Vitamin B6, 3 times more Vitamin B9 and 216.4 times more Vitamin E than Raw Green Anjou Pears.
• 7 ounces of Green Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Green Anjou Pears as well as Oil Roasted Almonds have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Green Anjou Pears vs Oil Roasted Almonds:

• 7 ounces of Green Anjou Pears have 29.8 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 26.5 times more Calcium, 12.4 times more Copper, 15.3 times more Iron, 39.1 times more Magnesium, 51.3 times more Manganese, 35.8 times more Phosphorus, 5.5 times more Potassium, more Selenium and 30.7 times more Zinc than Raw Green Anjou Pears.
• 7 ounces of Green Anjou Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Anjou Pears have 2.1 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 9.2 times more Energy, 551.7 times more Fat, 3.4 times more Fiber and 48.3 times more Protein than Raw Green Anjou Pears.
• Both Green Anjou Pears and Oil Roasted Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Green Anjou Pears provide inadequate amounts of Protein