Comparing Nutrients in 14 ounces Tomato Powder VS Cooked Guava Sauce

Macros Ratio

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

Macro Nutrients

	Tomato Powder	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	41.3% 1199kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	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	228% 296g	29% 37.6g	130g per day for Men 19-50 years
Sugars	240% 174g	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	172% 65.5g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	91% 51.2g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	380% 3421μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.2mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	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	119% 476μg	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	515% 463mg	646% 581mg	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	324% 48.6mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 194μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	66% 659mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	547% 4.93mg	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	226% 18mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	337% 7.74mg	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	167% 1171mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	225% 7648mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.33% 12g	9.6% 355g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Tomato Powder have 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.
• While 14 oz of Cooked Guava Sauce contain 1.3 times more Vitamin C than Tomato Powder.
• 14 ounces of Cooked Guava Sauce have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin K
• Both Tomato Powder as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomato Powder have 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.
• While 14 oz of Cooked Guava Sauce contain 29.3 times more Water than Tomato Powder.
• 14 ounces of Cooked Guava Sauce lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Powder have 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 Tomato Powder as well as Cooked Guava Sauce provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.