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

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	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	38% 49.4g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	31.5% 23g	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	% 22.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	26% 9.92g	38g per day for Men 19-50 years
Protein	0.64% 0.36g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	73% 0.95mg	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	17% 67.5μg	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	50.3% 45.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	187% 1.68mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	104% 2.4mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.96% 331g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Guava Nectar with Vitamin C VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Guava Nectar with Vitamin C versus 14 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Guava Nectar with Vitamin C have 1.9 times more Vitamin C than Potato Skin.
• While 14 oz of Raw Potato Skin contain 12.7 times more Vitamin B2, 6.1 times more Vitamin B3, 3.8 times more Vitamin B5, 23.9 times more Vitamin B6 and 5.7 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• 14 ounces of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Guava Nectar with Vitamin C as well as Raw Potato Skin have insufficient amounts of Vitamin B1 in 14 ounces.

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

• 14 oz of Raw Potato Skin contain 3.8 times more Calcium, 24.9 times more Copper, 8.5 times more Iron, 11.5 times more Magnesium, 10.4 times more Manganese, 19 times more Phosphorus, 10.6 times more Potassium and 11.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Potato Skin contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Guava Nectar with Vitamin C have 1.3 times more Carbohydrate than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2.5 times more Fiber and 28.6 times more Protein than Canned Guava Nectar with Vitamin C.
• 14 ounces of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein