Comparing Nutrients in 1 pound Guavas VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Guavas	Broccoli Raab	Recommended Dietary Allowance
Energy	10.6% 308kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	9.94% 13g	130g per day for Men 19-50 years
Sugars	56% 40.5g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Guavas	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	59.7% 0.78mg	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	55.6% 222μg	94% 376μg	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	1151% 1036mg	102% 92mg	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	22% 3.3mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Broccoli Raab	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	21% 0.19mg	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	14.7% 1.18mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	78% 1.8mg	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	26% 181mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.9% 367g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Guavas versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Guavas vs Broccoli Raab:

• 1 pound of Guavas has 1.4 times more Vitamin B5 and 11.3 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.2 times more Vitamin A, 2.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, 2.2 times more Vitamin E and 86.2 times more Vitamin K than Raw Common Guavas.
• Both Guavas and Broccoli Raab provide similar amounts of Vitamin B3 per one pound.
• Both Raw Common Guavas as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Guavas vs Broccoli Raab:

• 1 pound of Guavas has 5.5 times more Copper and 2.1 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 6 times more Calcium, 8.2 times more Iron, 2.6 times more Manganese, 1.8 times more Phosphorus, 16.5 times more Sodium and 3.3 times more Zinc than Raw Common Guavas.
• Both Guavas and Broccoli Raab contain similar levels of Magnesium and Water per one pound.
• 1 pound of Guavas lack sufficient amounts of Calcium
• Both Raw Common Guavas as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Guavas has 3.1 times more Energy, 5 times more Carbohydrate, 23.5 times more Sugars and 2 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.7 times more Omega 3 than Raw Common Guavas.
• Both Guavas and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Common Guavas as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.