Comparing Nutrients in 14 ounces Cooked Guava Sauce VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Cooked Guava Sauce	Tomato Powder	Recommended Dietary Allowance
Energy	4.93% 143kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	4% 0.68g	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	228% 296g	130g per day for Men 19-50 years
Sugars	32% 23.3g	240% 174g	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	172% 65.5g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Tomato Powder	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	140% 1.8mg	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	119% 476μg	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	515% 463mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Tomato Powder	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	547% 4.93mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	337% 7.74mg	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	167% 1171mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	9.6% 355g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Guava Sauce VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Guava Sauce versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Guava Sauce vs Tomato Powder:

• 14 ounces of Cooked Guava Sauce have 1.3 times more Vitamin C than Tomato Powder.
• While 14 oz of Tomato Powder contain 61.6 times more Vitamin A, 35.1 times more Vitamin B1, 58.5 times more Vitamin B2, 21.7 times more Vitamin B3, 5.1 times more Vitamin B6, 24 times more Vitamin B9, 22.3 times more Vitamin E and 25.7 times more Vitamin K than Cooked Guava Sauce.
• 14 ounces of Cooked Guava Sauce have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin K
• Both Cooked Guava Sauce as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Guava Sauce vs Tomato Powder:

• 14 ounces of Cooked Guava Sauce have 29.3 times more Water than Tomato Powder.
• While 14 oz of Tomato Powder contain 23.7 times more Calcium, 16.1 times more Copper, 25.3 times more Iron, 25.4 times more Magnesium, 18.1 times more Manganese, 26.8 times more Phosphorus, 8.6 times more Potassium, 10.6 times more Selenium, 33.5 times more Sodium and 10.1 times more Zinc than Cooked Guava Sauce.
• 14 ounces of Cooked Guava Sauce lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Tomato Powder contain 8.4 times more Energy, 7.9 times more Carbohydrate, 7.5 times more Sugars, 4.6 times more Fiber and 40.3 times more Protein than Cooked Guava Sauce.
• 14 ounces of Cooked Guava Sauce provide inadequate amounts of Energy and Protein
• Both Cooked Guava Sauce as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.