Comparing Nutrients in 1 kilogram Strawberry Guavas VS Cooked Guava Sauce

Macros Ratio

	Protein	Fat	Carbs
Strawberry Guavas	3%	7%	90%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	23.8% 690kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	5.38% 1.72g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 174g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	81% 58.8g	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	142% 54g	95% 36g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	69.2% 0.9mg	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	NA	12.5% 50μg	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	411% 370mg	1627% 1464mg	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	NA	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	21% 210mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	NA	85.6% 0.77mg	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	27.5% 2.2mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	NA	47% 1.08mg	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	38.6% 270mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	86% 2920mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22% 807g	24.2% 896g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Strawberry Guavas vs Cooked Guava Sauce:

• Raw Strawberry Guavas have 2.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 2.8 times more Vitamin A and 4 times more Vitamin C than Raw Strawberry Guavas.
• Both Raw Strawberry Guavas and Cooked Guava Sauce have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Strawberry Guavas as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Strawberry Guavas vs Cooked Guava Sauce:

• Raw Strawberry Guavas have 3 times more Calcium, 1.2 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Potassium and 9.3 times more Sodium than Cooked Guava Sauce.
• Both Raw Strawberry Guavas and Cooked Guava Sauce have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Strawberry Guavas have 1.9 times more Energy, 4.2 times more Omega 3, 4.3 times more Omega 6, 1.8 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Cooked Guava Sauce.
• Both Raw Strawberry Guavas as well as Cooked Guava Sauce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.