Comparing Nutrients in 14 ounces Strawberry Guavas VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Strawberry Guavas	3%	7%	90%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Strawberry Guavas	Green Kiwifruit	Recommended Dietary Allowance
Energy	9.44% 274kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.25% 0.72g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	44.8% 58g	130g per day for Men 19-50 years
Sugars	NA	49.2% 35.7g	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	24% 17.3g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Strawberry Guavas	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.2% 0.25mg	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	25% 99μg	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	409% 368mg	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	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	133% 160μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Guavas	Green Kiwifruit	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	NA	57.3% 0.52mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	NA	17% 0.39mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	8.65% 320g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberry Guavas VS Green Kiwifruit per 14 oz

Compare the macro and micronutrient content in 14 oz of Strawberry Guavas versus 14 oz of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Strawberry Guavas vs Green Kiwifruit:

• 14 ounces of Strawberry Guavas have 1.8 times more Vitamin B3 than Green Kiwifruit.
• While 14 oz of Raw Green Kiwifruit contain 2.5 times more Vitamin C than Raw Strawberry Guavas.
• Both Strawberry Guavas and Green Kiwifruit provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Strawberry Guavas as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Strawberry Guavas vs Green Kiwifruit:

• 14 ounces of Strawberry Guavas have 12.3 times more Sodium than Green Kiwifruit.
• While 14 oz of Raw Green Kiwifruit contain 1.6 times more Calcium, 1.4 times more Iron and 1.3 times more Phosphorus than Raw Strawberry Guavas.
• Both Strawberry Guavas and Green Kiwifruit contain similar levels of Magnesium, Potassium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Strawberry Guavas have 1.7 times more Omega 3 and 1.8 times more Fiber than Green Kiwifruit.
• While 14 oz of Raw Green Kiwifruit contain 2 times more Protein than Raw Strawberry Guavas.
• Both Strawberry Guavas and Green Kiwifruit offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Strawberry Guavas provide inadequate amounts of Protein
• Both Raw Strawberry Guavas as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in 14 ounces.