Comparing Nutrients in 100 calories Clementines VS Canned Guava Nectar with Vitamin C

Weight per 100 calories

• Clementines: 213g
• Canned Guava Nectar with Vitamin C: 159g

Canned Guava Nectar with Vitamin C has 1.3 times more energy per unit of mass than Raw Clementines, which is low in comparison to other foods. Clementines having low energy density.

Which food has more nutrients per 100 calories - Clementines or Canned Guava Nectar with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Clementines	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.098% 0.095g	97g per day for Men 19-50 years
Saturated Fat	NA	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	20% 25.8g	130g per day for Men 19-50 years
Sugars	27% 19.5g	28.4% 20.6g	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	4.8% 3.5g	12.6% 9.14g	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	% 3.4g	% 8.97g	g per day for Men 19-50 years
Sucrose	% 12.7g	% 0.11g	g per day for Men 19-50 years
Fiber	9.5% 3.6g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.23% 1.8g	0.26% 0.14g	56g per day for Men 19-50 years

Vitamins

	Clementines	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	0.4% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	0.37% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.43% 0.32mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	1.22% 0.016mg	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	12.8% 51μg	1.2% 4.76μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 104mg	37.2% 33.5mg	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	2.84% 0.43mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	6.4% 64mg	1.27% 12.7mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	3% 0.027mg	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	3.72% 0.3mg	7.54% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	0.76% 3.17mg	420mg per day for Men 19-50 years
Manganese	2.13% 0.049mg	4% 0.092mg	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	6.4% 44.7mg	0.45% 3.17mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	0.39% 0.21μg	NA	55μg per day for Men 19-50 years
Sodium	0.14% 2.13mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	0.43% 0.048mg	11mg per day for Men 19-50 years
Water	4.98% 184g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Clementines vs Canned Guava Nectar with Vitamin C:

• Raw Clementines have 38.4 times more Vitamin B1, 13.4 times more Vitamin B2, 5 times more Vitamin B3, 2.5 times more Vitamin B5, 10.1 times more Vitamin B6, 10.7 times more Vitamin B9, 3.1 times more Vitamin C and 5.4 times more Vitamin E than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains more Vitamin K than Raw Clementines.

Comparing minerals per 100 calories for Clementines vs Canned Guava Nectar with Vitamin C:

• Raw Clementines have 5 times more Calcium, 3.4 times more Copper, 6.7 times more Magnesium, 14.1 times more Phosphorus, 6.1 times more Potassium, 2.7 times more Zinc and 1.4 times more Water than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 2 times more Iron and 1.9 times more Manganese than Raw Clementines.

Comparison of macro-nutrients per 100 calories:

• Raw Clementines have 2.3 times more Fiber and 12.7 times more Protein than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 2.6 times more Fructose than Raw Clementines.
• Both Raw Clementines and Canned Guava Nectar with Vitamin C have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Clementines as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.