Comparing Nutrients in 100 calories Guavas VS Canned Tomatoes with Green Chilies

Weight per 100 calories

• Guavas: 147g
• Canned Tomatoes with Green Chilies: 667g

Guavas have 4.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 100 calories - Guavas or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Guavas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18.6% 24g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	6.7% 3.75g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Guavas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.2% 0.099mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.52% 0.059mg	9.74% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	53% 0.69mg	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	18% 72μg	15% 60μg	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	373% 336mg	46% 41.3mg	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	7.16% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2.65% 26.5mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	66.7% 0.6mg	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	4.78% 0.38mg	21.7% 1.73mg	8mg per day for Men 19-50 years
Magnesium	7.7% 32.4mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	9.6% 0.22mg	38.3% 0.88mg	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	8.4% 59mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	4.85% 2.67μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	178% 2673mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.88% 0.87mg	11mg per day for Men 19-50 years
Water	3.2% 119g	17% 628g	3700g per day for Men 19-50 years

Guavas VS Canned Tomatoes With Green Chilies Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Guavas or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 100 calories of Guavas vs Canned Tomatoes with Green Chilies:

• 100 calories of Guavas have 1.2 times more Vitamin B9 and 8.1 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.9 times more Vitamin A, 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.2 times more Vitamin B6 than Raw Common Guavas.
• Both Raw Common Guavas as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Guavas vs Canned Tomatoes with Green Chilies:

• 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 5 times more Calcium, 1.8 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus, 3 times more Selenium, 908.9 times more Sodium, 2.6 times more Zinc and 5.3 times more Water than Raw Common Guavas.
• Both Guavas and Canned Tomatoes with Green Chilies contain similar levels of Potassium per 100 calories.
• 100 calories of Guavas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Guavas have 24.7 times more Omega 3 and 2.2 times more Omega 6 than Canned Tomatoes with Green Chilies.
• Both Guavas and Canned Tomatoes with Green Chilies offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6