Comparing Nutrients in 1 pound Guavas VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Kumquats	10%	10%	80%

Macro Nutrients

	Guavas	Kumquats	Recommended Dietary Allowance
Energy	10.6% 308kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	55.5% 72g	130g per day for Men 19-50 years
Sugars	56% 40.5g	58.6% 42.5g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Guavas	Kumquats	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	12.6% 0.16mg	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	19.3% 77μg	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	221% 199mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Kumquats	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	48% 0.43mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	26.6% 0.61mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.02% 45.4mg	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	9.9% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Kumquats per 1 lb

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

Lets compare vitamin content per 1 pound of Guavas vs Kumquats:

• 1 pound of Guavas has 2.1 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9, 5.2 times more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Kumquats.
• While 1 lb of Raw Kumquats contains 2.3 times more Vitamin B2 than Raw Common Guavas.
• 1 pound of Kumquats have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Common Guavas as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Guavas vs Kumquats:

• 1 pound of Guavas has 2.4 times more Copper, 2.1 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Kumquats.
• While 1 lb of Raw Kumquats contains 3.4 times more Calcium and 3.3 times more Iron than Raw Common Guavas.
• Both Guavas and Kumquats contain similar levels of Magnesium, Manganese and Water per one pound.
• 1 pound of Guavas lack sufficient amounts of Calcium
• 1 pound of Kumquats lack sufficient amounts of Zinc
• Both Raw Common Guavas as well as Raw Kumquats lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Guavas has 2.4 times more Omega 3 and 1.4 times more Protein than Kumquats.
• Both Guavas and Kumquats offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per one pound.
• Both Raw Common Guavas as well as Raw Kumquats provide inadequate amounts of Omega 6 in one pound.