Comparing Nutrients in 14 ounces Guavas VS Grape juice, canned or bottled, unsweetened, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Grape juice, canned or bottled, unsweetened, without added ascorbic acid	2%	2%	96%

Macro Nutrients

	Guavas	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	9.3% 270kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 57g	45% 58.6g	130g per day for Men 19-50 years
Sugars	49% 35.4g	77.7% 56.4g	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	40.3% 29.2g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	18% 10g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Guavas	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	9.77% 0.13mg	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	48.6% 194μg	0% 0μg	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	1007% 906mg	0.44% 0.4mg	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	19.3% 2.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13.7% 548μg	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	13% 1.03mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	41.2% 0.95mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	48.7% 1655mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.67% 321g	9.07% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Grape juice, canned or bottled, unsweetened, without added ascorbic acid per 14 oz

Compare the macro and micronutrient content in 14 oz of Guavas versus 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Guavas vs Grape juice, canned or bottled, unsweetened, without added ascorbic acid:

• 14 ounces of Guavas have more Vitamin A, 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 8.2 times more Vitamin B3, 9.4 times more Vitamin B5, 3.4 times more Vitamin B6, more Vitamin B9, 2283 times more Vitamin C, more Vitamin E and 6.5 times more Vitamin K than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Common Guavas as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Guavas vs Grape juice, canned or bottled, unsweetened, without added ascorbic acid:

• 14 ounces of Guavas have 12.8 times more Copper, 2.2 times more Magnesium, 2.9 times more Phosphorus, 4 times more Potassium and 3.3 times more Zinc than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain 1.6 times more Manganese than Raw Common Guavas.
• Both Guavas and Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Copper and Zinc
• Both Raw Common Guavas as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Guavas have 22.4 times more Omega 3, 27 times more Fiber and 6.9 times more Protein than Grape juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 14 oz of Grape juice, canned or bottled, unsweetened, without added ascorbic acid contain 1.6 times more Sugars than Raw Common Guavas.
• Both Guavas and Grape juice, canned or bottled, unsweetened, without added ascorbic acid offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Grape juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Common Guavas as well as Grape juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 6 in 14 ounces.