Comparing Nutrients in 1 pound Guavas VS Cooked Guava Sauce

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	10.6% 308kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	33% 43g	130g per day for Men 19-50 years
Sugars	56% 40.5g	36.8% 26.7g	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	64.5% 24.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	31.4% 0.41mg	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	5.67% 22.7μg	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	738% 664mg	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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	39% 0.35mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	21.3% 0.49mg	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	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	30% 1021mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.9% 367g	11% 406g	3700g per day for Men 19-50 years

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

• Raw Common Guavas have 2.2 times more Vitamin A, 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3, 1.2 times more Vitamin B6, 9.8 times more Vitamin B9, 1.6 times more Vitamin C, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Cooked Guava Sauce.
• Both Raw Common Guavas as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Guavas vs Cooked Guava Sauce:

• Raw Common Guavas have 2.6 times more Calcium, 3 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Cooked Guava Sauce.
• Both Raw Common Guavas and Cooked Guava Sauce have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Common Guavas have 1.9 times more Energy, 6.6 times more Omega 3, 6.9 times more Omega 6, 1.5 times more Carbohydrate, 1.5 times more Sugars, 1.5 times more Fiber and 8 times more Protein than Cooked Guava Sauce.
• Both Raw Common Guavas as well as Cooked Guava Sauce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.