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

Weight per 100 calories

• Oranges with Peel: 159g
• Canned Guava Nectar with Vitamin C: 159g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Oranges with Peel	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	0.49% 0.48g	0.098% 0.095g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	20% 25.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 8.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	0.26% 0.14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	0.4% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0.37% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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% 47.6μg	1.2% 4.76μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	37.2% 33.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	11% 111mg	1.27% 12.7mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	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	16% 1.27mg	7.54% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	0.76% 3.17mg	420mg per day for Men 19-50 years
Manganese	NA	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	5% 35mg	0.45% 3.17mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	0.43% 0.048mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.6% 133g	3700g per day for Men 19-50 years

Oranges With Peel VS Canned Guava Nectar With Vitamin C Nutrients Per 100 Kcal

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

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

• 100 calories of Oranges with Peel have 33.3 times more Vitamin B1, 16.7 times more Vitamin B2, 2.9 times more Vitamin B3, 4.1 times more Vitamin B5, 9.3 times more Vitamin B6, 10 times more Vitamin B9 and 3.4 times more Vitamin C 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 Oranges with Peel vs Canned Guava Nectar with Vitamin C:

• 100 calories of Oranges with Peel have 8.8 times more Calcium, 3.4 times more Copper, 2.1 times more Iron, 7 times more Magnesium, 11 times more Phosphorus and 5 times more Potassium than Canned Guava Nectar with Vitamin C.
• Both Oranges with Peel and Canned Guava Nectar with Vitamin C contain similar levels of Water per 100 calories.
• 100 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Canned Guava Nectar with Vitamin C lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 4.5 times more Fiber and 14.4 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Oranges with Peel and Canned Guava Nectar with Vitamin C offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein