Comparing Nutrients in 1 pound Guavas VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Guavas	Tomato Paste	Recommended Dietary Allowance
Energy	10.6% 308kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	66% 85.8g	130g per day for Men 19-50 years
Sugars	56% 40.5g	76.2% 55.2g	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	NA	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	49% 18.6g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Guavas	Tomato Paste	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Tomato Paste	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.9% 367g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Guavas vs Tomato Paste:

• 1 pound of Guavas has 3.2 times more Vitamin B5, 4.1 times more Vitamin B9 and 10.4 times more Vitamin C than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.5 times more Vitamin A, 3.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 5.9 times more Vitamin E and 4.4 times more Vitamin K than Raw Common Guavas.
• Both Guavas and Tomato Paste provide similar amounts of Vitamin B1 per one pound.
• Both Raw Common Guavas as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Guavas vs Tomato Paste:

• 1 lb of Canned Tomato Paste contains 2 times more Calcium, 1.6 times more Copper, 11.5 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 8.8 times more Selenium, 29.5 times more Sodium and 2.7 times more Zinc than Raw Common Guavas.
• 1 pound of Guavas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Guavas has 16 times more Omega 3 and 1.3 times more Fiber than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.3 times more Carbohydrate, 1.4 times more Sugars and 1.7 times more Protein than Raw Common Guavas.
• Both Guavas and Tomato Paste offer comparable quantities of Energy per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Common Guavas as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.