Comparing Nutrients in 300 calories Groundcherries VS Guavas

Weight per 300 calories

• Groundcherries: 566g
• Guavas: 441g

Raw Common Guavas have 1.3 times more energy per unit of mass than Raw Groundcherries, which is low in comparison to other foods. Groundcherries having low energy density.

Which food has more nutrients per 300 calories - Groundcherries or Guavas?

Macros Ratio

	Protein	Fat	Carbs
Groundcherries	13%	11%	76%
Guavas	13%	11%	76%

Macro Nutrients

	Groundcherries	Guavas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.96g	4.32% 4.2g	97g per day for Men 19-50 years
Saturated Fat	NA	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.8% 63.4g	48.6% 63g	130g per day for Men 19-50 years
Sugars	NA	54.3% 39.4g	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	NA	62.7% 24g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Groundcherries	Guavas	Recommended Dietary Allowance
Vitamin A	22.6% 204μg	15% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	37.3% 0.49mg	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	NA	54% 216μg	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	69% 62.3mg	1119% 1007mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.56% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Groundcherries	Guavas	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	NA	113% 1mg	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	70.8% 5.66mg	14.3% 1.15mg	8mg per day for Men 19-50 years
Magnesium	NA	23% 97mg	420mg per day for Men 19-50 years
Manganese	NA	28.8% 0.66mg	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	32.3% 226mg	25.2% 176mg	700mg per day for Men 19-50 years
Potassium	NA	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	NA	4.8% 2.65μg	55μg per day for Men 19-50 years
Sodium	NA	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	NA	9.22% 1mg	11mg per day for Men 19-50 years
Water	13% 483g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Groundcherries vs Guavas:

• Raw Groundcherries have 1.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw Common Guavas.
• While Raw Common Guavas contain 16.2 times more Vitamin C than Raw Groundcherries.
• Both Raw Groundcherries as well as Raw Common Guavas have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Groundcherries vs Guavas:

• Raw Groundcherries have 4.9 times more Iron, 1.3 times more Phosphorus and 1.4 times more Water than Raw Common Guavas.
• While Raw Common Guavas contain 1.6 times more Calcium than Raw Groundcherries.

Comparison of macro-nutrients per 300 calories:

Both Raw Groundcherries and Raw Common Guavas have similar amounts of macro-nutrients per 300 kcal
• Both Raw Groundcherries and Raw Common Guavas have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Raw Groundcherries as well as Raw Common Guavas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.