Comparing Nutrients in 14 ounces Strawberry Guavas VS Cooked Guava Sauce

Macros Ratio

	Protein	Fat	Carbs
Strawberry Guavas	3%	7%	90%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	9.44% 274kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	4.25% 0.72g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	29% 37.6g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	56.4% 21.4g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10.4% 1.67mg	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	NA	27.5% 0.36mg	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	NA	4.96% 20μg	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	163% 147mg	646% 581mg	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	NA	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	NA	34% 0.31mg	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	11% 0.87mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	18.6% 0.43mg	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	15.3% 107mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.65% 320g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Strawberry Guavas vs Cooked Guava Sauce:

• Raw Strawberry Guavas have 2.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 2.8 times more Vitamin A and 4 times more Vitamin C than Raw Strawberry Guavas.
• Both Raw Strawberry Guavas and Cooked Guava Sauce have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Strawberry Guavas as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Strawberry Guavas vs Cooked Guava Sauce:

• Raw Strawberry Guavas have 3 times more Calcium, 1.2 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Potassium and 9.3 times more Sodium than Cooked Guava Sauce.
• Both Raw Strawberry Guavas and Cooked Guava Sauce have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Strawberry Guavas have 1.9 times more Energy, 4.2 times more Omega 3, 4.3 times more Omega 6, 1.8 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Cooked Guava Sauce.
• Both Raw Strawberry Guavas as well as Cooked Guava Sauce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.