Comparing Nutrients in 14 ounces Canned Guava Nectar with Vitamin C VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Broccoli	Recommended Dietary Allowance
Energy	8.62% 250kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	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	49.6% 64.5g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	71% 51.4g	9.3% 6.75g	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	31.5% 23g	3.72% 2.7g	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	% 22.4g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.4g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	27% 10.3g	38g per day for Men 19-50 years
Protein	0.64% 0.36g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	53.4% 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	2.98% 12μg	62.5% 250μg	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	93% 83.7mg	393% 354mg	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	1.32% 0.2mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	21.6% 0.19mg	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	19% 1.5mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	36.2% 0.83mg	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	1.13% 7.94mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.96% 331g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Guava Nectar with Vitamin C vs Broccoli:

• Raw Broccoli contains 23.7 times more Vitamin B1, 39 times more Vitamin B2, 3.8 times more Vitamin B3, 7.2 times more Vitamin B5, 17.5 times more Vitamin B6, 21 times more Vitamin B9, 4.2 times more Vitamin C, 15.6 times more Vitamin E and 101.6 times more Vitamin K than Canned Guava Nectar with Vitamin C.

Comparing minerals per 14 ounces for Canned Guava Nectar with Vitamin C vs Broccoli:

• Raw Broccoli contains 5.9 times more Calcium, 2.9 times more Copper, 1.9 times more Iron, 10.5 times more Magnesium, 3.6 times more Manganese, 33 times more Phosphorus, 8.1 times more Potassium, 5.5 times more Sodium and 13.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Guava Nectar with Vitamin C has 1.9 times more Energy, 2.4 times more Carbohydrate, 7.6 times more Sugars and 8.5 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Fiber and 31.3 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.