Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Guavas

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Guavas	13%	11%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Guavas	Recommended Dietary Allowance
Energy	8.97% 260kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	17% 2.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	110% 143g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	123% 89.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	142% 54g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Guavas	Recommended Dietary Allowance
Vitamin A	10% 90μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	84.6% 1.1mg	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	12.5% 50μg	123% 490μg	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	87.8% 79mg	2537% 2283mg	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	55.3% 8.3mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Guavas	Recommended Dietary Allowance
Calcium	34% 340mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	256% 2.3mg	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	166% 13.3mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	65.2% 1.5mg	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	28.6% 200mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	123% 4170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22% 808g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Guavas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Guavas:

• 1 kg of Raw Common Guavas contains 3.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 4 times more Vitamin B5, 6.5 times more Vitamin B6, 9.8 times more Vitamin B9 and 28.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Guavas provide similar amounts of Vitamin B2 and Vitamin E per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Common Guavas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Guavas:

• 1 kilogram of Stewed Canned Tomatoes has 1.9 times more Calcium, 5.1 times more Iron and 110.5 times more Sodium than Guavas.
• While 1 kg of Raw Common Guavas contains 2.1 times more Copper, 1.8 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Guavas contain similar levels of Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 kilogram of Guavas lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Common Guavas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Common Guavas contains 2.6 times more Energy, 37.3 times more Omega 3, 2.3 times more Carbohydrate, 2.5 times more Sugars, 5.4 times more Fiber and 2.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Common Guavas provide inadequate amounts of Omega 6 in one kilogram.