Comparing Nutrients in 1 kilogram Guavas VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Guavas	Green Kiwifruit	Recommended Dietary Allowance
Energy	23.4% 680kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	113% 147g	130g per day for Men 19-50 years
Sugars	123% 89.2g	124% 90g	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	60% 43.5g	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	% 41g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	142% 54g	79% 30g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Guavas	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	48.5% 0.63mg	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	123% 490μg	62.5% 250μg	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	2537% 2283mg	1030% 927mg	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	48.7% 7.3mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Green Kiwifruit	Recommended Dietary Allowance
Calcium	18% 180mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	144% 1.3mg	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	32.5% 2.6mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	42.6% 0.98mg	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	57% 400mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	123% 4170mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22% 808g	22.5% 831g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Green Kiwifruit per 1 kg

Compare the macro and micronutrient content in 1 kg of Guavas versus 1 kg of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Guavas vs Green Kiwifruit:

• 1 kilogram of Guavas has 7.8 times more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 2.5 times more Vitamin C than Green Kiwifruit.
• While 1 kg of Raw Green Kiwifruit contains 2 times more Vitamin E and 15.5 times more Vitamin K than Raw Common Guavas.
• 1 kilogram of Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Common Guavas as well as Raw Green Kiwifruit have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Guavas vs Green Kiwifruit:

• 1 kilogram of Guavas has 1.8 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Potassium and 1.6 times more Zinc than Green Kiwifruit.
• While 1 kg of Raw Green Kiwifruit contains 1.9 times more Calcium than Raw Common Guavas.
• Both Guavas and Green Kiwifruit contain similar levels of Iron, Phosphorus and Water per one kilogram.
• 1 kilogram of Guavas lack sufficient amounts of Calcium
• 1 kilogram of Green Kiwifruit lack sufficient amounts of Zinc
• Both Raw Common Guavas as well as Raw Green Kiwifruit lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Guavas has 2.7 times more Omega 3, 1.8 times more Fiber and 2.2 times more Protein than Green Kiwifruit.
• Both Guavas and Green Kiwifruit offer comparable quantities of Energy, Carbohydrate and Sugars per one kilogram.
• Both Raw Common Guavas as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in one kilogram.