Comparing Nutrients in 1 kilogram Canned Guava Nectar with Vitamin C VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Baked Potato Flesh	Recommended Dietary Allowance
Energy	21.7% 630kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	166% 216g	130g per day for Men 19-50 years
Sugars	179% 130g	23.4% 17g	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	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	% 56.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	39.5% 15g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Baked Potato Flesh	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	232% 3mg	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	22.5% 90μg	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	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	8% 80mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	239% 2.15mg	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	47.5% 3.8mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	70% 1.6mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22.6% 835g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Guava Nectar with Vitamin C VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Guava Nectar with Vitamin C versus 1 kg of Baked Potato Flesh 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 Baked Potato Flesh:

• 1 kilogram of Canned Guava Nectar with Vitamin C has 1.6 times more Vitamin C than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 35 times more Vitamin B1, 8.2 times more Vitamin B3, 6.9 times more Vitamin B5, 30.1 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• 1 kilogram of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Guava Nectar with Vitamin C as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Guava Nectar with Vitamin C vs Baked Potato Flesh:

• 1 kg of Baked Potatoes Flesh no Salt contains 12.6 times more Copper, 12.5 times more Magnesium, 2.8 times more Manganese, 25 times more Phosphorus, 10 times more Potassium and 9.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Baked Potato Flesh contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Canned Guava Nectar with Vitamin C lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Guava Nectar with Vitamin C as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Guava Nectar with Vitamin C has 7.6 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.5 times more Energy, 1.3 times more Carbohydrate, 1.5 times more Fiber and 21.8 times more Protein than Canned Guava Nectar with Vitamin C.
• 1 kilogram of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein