Comparing Nutrients in 14 ounces Cooked Guava Sauce VS Java-plum

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Java-plum	4%	3%	93%

Macro Nutrients

	Cooked Guava Sauce	Java-plum	Recommended Dietary Allowance
Energy	4.93% 143kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	32% 23.3g	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	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	37.6% 14.3g	NA	38g per day for Men 19-50 years
Protein	2.27% 1.27g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Java-plum	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	6.45% 1.03mg	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	27.5% 0.36mg	11.6% 0.15mg	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	4.96% 20μg	NA	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	646% 581mg	63% 56.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Java-plum	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	NA	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	8.93% 0.71mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	NA	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	6.24% 43.7mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	9.6% 355g	8.9% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Guava Sauce vs Java-plum:

• Cooked Guava Sauce has more Vitamin A, 4.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 10.2 times more Vitamin C than Raw Java-plum.
• Both Cooked Guava Sauce and Raw Java-plum have similar amounts of Vitamin B2 per 14 oz.
• Both Cooked Guava Sauce as well as Raw Java-plum have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Guava Sauce vs Java-plum:

• Cooked Guava Sauce has 2.8 times more Potassium than Raw Java-plum.
• While Raw Java-plum contains 2.7 times more Calcium, 2.1 times more Magnesium and 1.5 times more Phosphorus than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Java-plum have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Java-plum contains 1.7 times more Energy, 1.6 times more Carbohydrate and 2.3 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Java-plum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.