Comparing Nutrients in 14 ounces Groundcherries VS Guavas

Macros Ratio

	Protein	Fat	Carbs
Groundcherries	13%	11%	76%
Guavas	13%	11%	76%

Macro Nutrients

	Groundcherries	Guavas	Recommended Dietary Allowance
Energy	7.25% 210kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	NA	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	NA	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	NA	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.5g	43.7% 57g	130g per day for Men 19-50 years
Sugars	NA	49% 35.4g	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	NA	56.4% 21.4g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Groundcherries	Guavas	Recommended Dietary Allowance
Vitamin A	16% 143μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33.6% 0.44mg	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	48.6% 194μg	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	48.5% 43.7mg	1007% 906mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Groundcherries	Guavas	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	NA	101% 0.91mg	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	49.6% 3.97mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	NA	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	22.7% 159mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	NA	48.7% 1655mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	NA	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.16% 339g	8.67% 321g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Groundcherries vs Guavas:

• Raw Groundcherries have 1.6 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Common Guavas.
• While Raw Common Guavas contain 20.8 times more Vitamin C than Raw Groundcherries.
• Both Raw Groundcherries and Raw Common Guavas have similar amounts of Vitamin A and Vitamin B2 per 14 oz.
• Both Raw Groundcherries as well as Raw Common Guavas have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Groundcherries vs Guavas:

• Raw Groundcherries have 3.8 times more Iron than Raw Common Guavas.
• While Raw Common Guavas contain 2 times more Calcium than Raw Groundcherries.
• Both Raw Groundcherries and Raw Common Guavas have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Common Guavas contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Protein than Raw Groundcherries.
• Both Raw Groundcherries as well as Raw Common Guavas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.