Comparing Nutrients in 1 pound Guavas VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Guavas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.6% 308kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	0.28% 0.005g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	56% 40.5g	NA	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	NA	38g per day for Men 19-50 years
Protein	20.7% 11.6g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Guavas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	9.9% 367g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Guavas vs Canned Tomatoes with Green Chilies:

• 1 pound of Guavas has 1.6 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 5.4 times more Vitamin B9 and 36.8 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Guavas and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Common Guavas as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Guavas vs Canned Tomatoes with Green Chilies:

• 1 pound of Guavas has 2.6 times more Copper, 2 times more Magnesium, 2.9 times more Phosphorus, 3.9 times more Potassium and 1.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 200.5 times more Sodium than Raw Common Guavas.
• Both Guavas and Canned Tomatoes with Green Chilies contain similar levels of Iron, Manganese and Water per one pound.
• 1 pound of Guavas lack sufficient amounts of Calcium
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Common Guavas as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Guavas has 4.5 times more Energy, 112 times more Omega 3, 4 times more Carbohydrate and 3.7 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Common Guavas as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in one pound.