Comparing Nutrients in 1 kilogram Boiled Carrots VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Boiled Carrots	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	12% 350kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	125% 163g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	179% 130g	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	4.97% 3.6g	79.4% 57.6g	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	% 4g	% 56.5g	g per day for Men 19-50 years
Sucrose	% 27g	% 0.7g	g per day for Men 19-50 years
Fiber	79% 30g	26.3% 10g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	947% 8520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	7.7% 0.1mg	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	35% 140μg	7.5% 30μg	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	40% 36mg	234% 211mg	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	68.7% 10.3mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	30% 300mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	25.2% 0.58mg	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	43% 300mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	22.6% 835g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Canned Guava Nectar with Vitamin C:

• Boiled and Drained Carrots have 22 times more Vitamin B1, 14.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.9 times more Vitamin B5, 15.3 times more Vitamin B6, 4.7 times more Vitamin B9, 20.6 times more Vitamin E and 13.7 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 5.9 times more Vitamin C than Boiled and Drained Carrots.

Comparing minerals per 1 kilogram for Boiled Carrots vs Canned Guava Nectar with Vitamin C:

• Boiled and Drained Carrots have 3.8 times more Calcium, 5 times more Magnesium, 2.7 times more Manganese, 15 times more Phosphorus, 6 times more Potassium, 9.7 times more Sodium and 6.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Boiled and Drained Carrots and Canned Guava Nectar with Vitamin C have similar amounts of Copper, Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 3 times more Fiber and 8.4 times more Protein than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 1.8 times more Energy, 2 times more Carbohydrate, 3.8 times more Sugars and 16 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.