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

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Cauliflower	Recommended Dietary Allowance
Energy	21.7% 630kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	179% 130g	26.3% 19g	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	79.4% 57.6g	13.4% 9.7g	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	% 56.5g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	52.6% 20g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	142% 1.84mg	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	7.5% 30μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	234% 211mg	536% 482mg	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	3.33% 0.5mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Cauliflower	Recommended Dietary Allowance
Calcium	8% 80mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	47.5% 3.8mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	67.4% 1.55mg	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	2.86% 20mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	22.6% 835g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Guava Nectar with Vitamin C VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Guava Nectar with Vitamin C versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Cauliflower contains 16.7 times more Vitamin B1, 20 times more Vitamin B2, 3 times more Vitamin B3, 8.3 times more Vitamin B5, 18.4 times more Vitamin B6, 19 times more Vitamin B9, 2.3 times more Vitamin C and 15.5 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• 1 kilogram of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Guava Nectar with Vitamin C as well as Raw Cauliflower have insufficient amounts of Vitamin E in one kilogram.

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

• 1 kg of Raw Cauliflower contains 2.8 times more Calcium, 2.3 times more Copper, 7.5 times more Magnesium, 2.7 times more Manganese, 22 times more Phosphorus, 7.7 times more Potassium, 5 times more Sodium and 9 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Cauliflower contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Guava Nectar with Vitamin C has 2.5 times more Energy, 3.3 times more Carbohydrate, 6.8 times more Sugars and 5.9 times more Fructose than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2 times more Fiber and 21.3 times more Protein than Canned Guava Nectar with Vitamin C.
• 1 kilogram of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein
• 1 kilogram of Cauliflower provide inadequate amounts of Energy