Comparing Nutrients in 100 calories Strawberry Guavas VS Cooked Guava Sauce

Weight per 100 calories

• Strawberry Guavas: 145g
• Cooked Guava Sauce: 278g

Strawberry Guavas have 1.9 times more energy per 100g than Cooked Guava Sauce. It has low energy density when compared to other foods. Cooked Guava Sauce having low energy density.

Which food has more nutrients per 100 calories - Strawberry Guavas or Cooked Guava Sauce?

Macros Ratio

	Protein	Fat	Carbs
Strawberry Guavas	3%	7%	90%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.43% 0.1g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25g	20.3% 26.3g	130g per day for Men 19-50 years
Sugars	NA	22.5% 16.3g	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	20.6% 7.83g	26.3% 10g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	0.81% 7.25μg	4.32% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.62% 0.043mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.34% 0.043mg	2.78% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.2% 0.25mg	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	NA	3.47% 14μg	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	59.6% 53.6mg	452% 407mg	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	NA	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.4% 5.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	NA	23.8% 0.21mg	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% 0.32mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.87% 24.6mg	4.63% 19.4mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	5.6% 39mg	4.37% 30.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	NA	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	3.16% 117g	6.72% 249g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Strawberry Guavas vs Cooked Guava Sauce:

• Raw Strawberry Guavas have 1.2 times more Vitamin B2 than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 5.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 7.6 times more Vitamin C than Raw Strawberry Guavas.
• Both Raw Strawberry Guavas as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Strawberry Guavas vs Cooked Guava Sauce:

• Raw Strawberry Guavas have 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus and 4.8 times more Sodium than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 1.6 times more Iron, 1.5 times more Potassium and 2.1 times more Water than Raw Strawberry Guavas.

Comparison of macro-nutrients per 100 calories:

• Raw Strawberry Guavas have 2.2 times more Omega 3 and 2.3 times more Omega 6 than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 1.3 times more Fiber than Raw Strawberry Guavas.
• Both Raw Strawberry Guavas and Cooked Guava Sauce have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Strawberry Guavas as well as Cooked Guava Sauce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.