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

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 630kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	154% 200g	130g per day for Men 19-50 years
Sugars	179% 130g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	26.3% 10g	226% 86g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	22.6% 835g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Canned Guava Nectar with Vitamin C has 15.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 493.3 times more Vitamin B1, 118.3 times more Vitamin B2, 49 times more Vitamin B3, 14.1 times more Vitamin B5, 134.5 times more Vitamin B6, 75.7 times more Vitamin B9 and 703.4 times more Vitamin E than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 1 kg.

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

• Canned Guava Nectar with Vitamin C has 17.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.8 times more Calcium, 105.9 times more Copper, 13.8 times more Iron, 162.5 times more Magnesium, 33.6 times more Manganese, 330 times more Phosphorus, 16.5 times more Potassium and 166.7 times more Zinc than Canned Guava Nectar with Vitamin C.

Comparison of macro-nutrients per 1 kilogram:

• Canned Guava Nectar with Vitamin C has 4.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Energy, 857.7 times more Fat, 222.8 times more Saturated Fat, 8.6 times more Fiber and 230.9 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Canned Guava Nectar with Vitamin C as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.