Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Guava Sauce

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Valencia Oranges	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	17% 490kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	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	65.8% 25g	95% 36g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	1627% 1464mg	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	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

	Valencia Oranges	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	40% 400mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.2% 896g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Guava Sauce per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cooked Guava Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cooked Guava Sauce:

• 1 kilogram of Valencia Oranges has 3.3 times more Vitamin B1, 3.1 times more Vitamin B2 and 7.8 times more Vitamin B9 than Cooked Guava Sauce.
• While 1 kg of Cooked Guava Sauce contains 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 3 times more Vitamin C than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cooked Guava Sauce have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Valencia Oranges as well as Cooked Guava Sauce have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cooked Guava Sauce:

• 1 kilogram of Valencia Oranges has 5.7 times more Calcium, 1.4 times more Magnesium and 1.5 times more Phosphorus than Cooked Guava Sauce.
• While 1 kg of Cooked Guava Sauce contains 2.1 times more Copper, 2 times more Iron, 4.7 times more Manganese and 1.3 times more Potassium than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Guava Sauce contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Cooked Guava Sauce lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Cooked Guava Sauce lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.3 times more Carbohydrate than Cooked Guava Sauce.
• While 1 kg of Cooked Guava Sauce contains 1.4 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Guava Sauce provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.