Comparing Nutrients in 1 kilogram Roasted Almonds VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Roasted Almonds	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	206% 5980kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	761% 129g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	125% 163g	130g per day for Men 19-50 years
Sugars	67% 48.6g	179% 130g	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	0.14% 0.1g	79.4% 57.6g	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	% 0.1g	% 56.5g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0.7g	g per day for Men 19-50 years
Fiber	287% 109g	26.3% 10g	38g per day for Men 19-50 years
Protein	374% 210g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	7.7% 0.1mg	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	138% 550μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	234% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	268% 2680mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	19% 0.17mg	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	466% 37.3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	25.2% 0.58mg	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	673% 4710mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	22.6% 835g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Canned Guava Nectar with Vitamin C per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Canned Guava Nectar with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 25.7 times more Vitamin B1, 399 times more Vitamin B2, 21.4 times more Vitamin B3, 4 times more Vitamin B5, 13.6 times more Vitamin B6, 18.3 times more Vitamin B9 and 478 times more Vitamin E than Canned Guava Nectar with Vitamin C.
• While 1 kg of Canned Guava Nectar with Vitamin C contains more Vitamin C than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Canned Guava Nectar with Vitamin C:

• 1 kilogram of Roasted Almonds has 33.5 times more Calcium, 64.6 times more Copper, 9.8 times more Iron, 139.5 times more Magnesium, 38.5 times more Manganese, 235.5 times more Phosphorus, 18.3 times more Potassium and 110.3 times more Zinc than Canned Guava Nectar with Vitamin C.
• While 1 kg of Canned Guava Nectar with Vitamin C contains 34.7 times more Water than Dry Roasted Almonds.
• 1 kilogram of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 9.5 times more Energy, 875.7 times more Fat, 204.6 times more Saturated Fat, 1.3 times more Carbohydrate, 10.9 times more Fiber and 232.9 times more Protein than Canned Guava Nectar with Vitamin C.
• While 1 kg of Canned Guava Nectar with Vitamin C contains 2.7 times more Sugars and 576 times more Fructose than Dry Roasted Almonds.
• 1 kilogram of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein