Comparing Nutrients in 300 calories Clementines VS Canned Guanabana Nectar

Weight per 300 calories

• Clementines: 638g
• Canned Guanabana Nectar: 509g

Canned Guanabana Nectar has 1.3 times more energy per unit of mass than Raw Clementines, which is low in comparison to other foods. Clementines having low energy density.

Which food has more nutrients per 300 calories - Clementines or Canned Guanabana Nectar?

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Canned Guanabana Nectar	1%	2%	97%

Macro Nutrients

	Clementines	Canned Guanabana Nectar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	58.4% 76g	130g per day for Men 19-50 years
Sugars	81% 58.6g	92% 66.5g	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	14.4% 10.5g	41.7% 30.2g	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	% 10g	% 32.4g	g per day for Men 19-50 years
Sucrose	% 38g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	1.34% 0.51g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	1% 0.56g	56g per day for Men 19-50 years

Vitamins

	Clementines	Canned Guanabana Nectar	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	1.27% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	2.74% 0.036mg	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	38.3% 153μg	7.63% 30.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	346% 311mg	62.7% 56.4mg	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	8.5% 1.28mg	0.34% 0.051mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Canned Guanabana Nectar	Recommended Dietary Allowance
Calcium	19% 191mg	3.56% 35.6mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	5.65% 0.051mg	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	11% 0.89mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	3.63% 15.3mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	2.2% 0.051mg	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	19% 134mg	1.45% 10mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	2.7% 40.7mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	0.92% 0.1mg	11mg per day for Men 19-50 years
Water	15% 553g	11.6% 431g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Clementines vs Canned Guanabana Nectar:

• Raw Clementines have 36 times more Vitamin B1, 3.4 times more Vitamin B2, 6.7 times more Vitamin B3, 2.7 times more Vitamin B5, 13.4 times more Vitamin B6, 5 times more Vitamin B9, 5.5 times more Vitamin C and 25.1 times more Vitamin E than Canned Guanabana Nectar.
• Both Raw Clementines as well as Canned Guanabana Nectar have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Clementines vs Canned Guanabana Nectar:

• Raw Clementines have 5.4 times more Calcium, 5.4 times more Copper, 4.2 times more Magnesium, 2.9 times more Manganese, 13.2 times more Phosphorus, 8.9 times more Potassium, 3.8 times more Zinc and 1.3 times more Water than Canned Guanabana Nectar.
• While Canned Guanabana Nectar contains 2 times more Iron and 3.2 times more Selenium than Raw Clementines.

Comparison of macro-nutrients per 300 calories:

• Raw Clementines have 21.3 times more Fiber and 9.7 times more Protein than Canned Guanabana Nectar.
• While Canned Guanabana Nectar contains 2.9 times more Fructose than Raw Clementines.
• Both Raw Clementines and Canned Guanabana Nectar have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Clementines as well as Canned Guanabana Nectar have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.