Comparing Nutrients in 1 kilogram Cooked Guava Sauce VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Guava Sauce	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	12.4% 360kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	81% 58.8g	34.2% 25g	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	95% 36g	39.5% 15g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	86% 1.12mg	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	12.5% 50μg	22.5% 90μg	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	1627% 1464mg	30% 27mg	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	36.7% 5.5mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	116% 1.04mg	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	22.5% 1.8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	196% 4.5mg	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	15.7% 110mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.2% 896g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Guava Sauce vs Canned Carrots with Salt:

• Cooked Guava Sauce has 1.4 times more Vitamin B1 and 54.2 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 39.9 times more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9, 1.3 times more Vitamin E and 5.2 times more Vitamin K than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Cooked Guava Sauce as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Guava Sauce vs Canned Carrots with Salt:

• Cooked Guava Sauce has 1.3 times more Potassium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.6 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 4.2 times more Manganese, 2.2 times more Phosphorus, 60.5 times more Sodium and 1.5 times more Zinc than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Drained Canned Carrots with Salt have similar amounts of Magnesium and Water per 1 kg.
• Both Cooked Guava Sauce as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Guava Sauce has 1.4 times more Energy, 1.5 times more Omega 3, 1.7 times more Carbohydrate, 2.4 times more Sugars and 2.4 times more Fiber than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.