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

Weight per 100 calories

• Canned Guava Nectar with Vitamin C: 159g
• Potato Skin: 172g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Canned Guava Nectar with Vitamin C or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.098% 0.095g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	NA	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	12.6% 9.14g	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	% 8.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	0.26% 0.14g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.4% 0.005mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.37% 0.005mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	31.7% 0.41mg	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	1.2% 4.76μg	7.33% 29.3μg	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	37.2% 33.5mg	22% 19.7mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	81% 0.73mg	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	7.54% 0.6mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	0.76% 3.17mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	45% 1.04mg	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	0.45% 3.17mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	1.82% 62mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	NA	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	0.43% 0.048mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.9% 144g	3700g per day for Men 19-50 years

Canned Guava Nectar With Vitamin C VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Guava Nectar with Vitamin C or Potato Skin?

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

• 100 calories of Canned Guava Nectar with Vitamin C have 1.7 times more Vitamin C than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 7.6 times more Vitamin B1, 13.8 times more Vitamin B2, 6.6 times more Vitamin B3, 4.1 times more Vitamin B5, 26 times more Vitamin B6 and 6.2 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• 100 calories of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

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

• 100 kcal of Raw Potato Skin contain 4.1 times more Calcium, 27 times more Copper, 9.3 times more Iron, 12.5 times more Magnesium, 11.3 times more Manganese, 20.6 times more Phosphorus, 11.5 times more Potassium and 12.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Potato Skin contain similar levels of Water per 100 calories.
• 100 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Guava Nectar with Vitamin C have 1.2 times more Carbohydrate than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.7 times more Fiber and 31 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Potato Skin offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein