Comparing Nutrients in 14 ounces Navel Oranges VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Navel Oranges	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	6.7% 194kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	71% 51.4g	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	12.3% 8.93g	31.5% 23g	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	% 7.8g	% 22.4g	g per day for Men 19-50 years
Sucrose	% 17g	% 0.28g	g per day for Men 19-50 years
Fiber	23% 8.73g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	3.05% 0.04mg	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	33.7% 135μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	261% 235mg	93% 83.7mg	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	3.97% 0.6mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	17% 171mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.5% 0.067mg	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	6.45% 0.52mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	10% 0.23mg	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	13% 91mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.96% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Guava Nectar with Vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Canned Guava Nectar with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Canned Guava Nectar with Vitamin C:

• 14 ounces of Navel Oranges have 22.7 times more Vitamin B1, 17 times more Vitamin B2, 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 7.9 times more Vitamin B6, 11.3 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Guava Nectar with Vitamin C.
• 14 ounces of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Canned Guava Nectar with Vitamin C:

• 14 ounces of Navel Oranges have 5.4 times more Calcium, 2.3 times more Copper, 5.5 times more Magnesium, 11.5 times more Phosphorus and 4.3 times more Potassium than Canned Guava Nectar with Vitamin C.
• While 14 oz of Canned Guava Nectar with Vitamin C contain 2.9 times more Iron and 2 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Canned Guava Nectar with Vitamin C contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 14 ounces of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Canned Guava Nectar with Vitamin C lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 2.2 times more Fiber than Canned Guava Nectar with Vitamin C.
• While 14 oz of Canned Guava Nectar with Vitamin C contain 1.3 times more Energy, 1.3 times more Carbohydrate, 1.5 times more Sugars and 2.6 times more Fructose than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein in 14 ounces.