Comparing Nutrients in 300 calories Groundcherries VS Strawberry Guavas

Weight per 300 calories

• Groundcherries: 566g
• Strawberry Guavas: 435g

Raw Strawberry 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 Strawberry Guavas?

Macros Ratio

	Protein	Fat	Carbs
Groundcherries	13%	11%	76%
Strawberry Guavas	3%	7%	90%

Macro Nutrients

	Groundcherries	Strawberry Guavas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.96g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	NA	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	NA	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	4.65% 0.79g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	61.8% 23.5g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Groundcherries	Strawberry Guavas	Recommended Dietary Allowance
Vitamin A	22.6% 204μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	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	NA	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	179% 161mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Groundcherries	Strawberry Guavas	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	NA	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	16.8% 117mg	700mg per day for Men 19-50 years
Potassium	NA	37.3% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	NA	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	13% 483g	9.48% 351g	3700g per day for Men 19-50 years

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

• Raw Groundcherries have 9.4 times more Vitamin A, 4.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 6.1 times more Vitamin B3 than Raw Strawberry Guavas.
• While Raw Strawberry Guavas contain 2.6 times more Vitamin C than Raw Groundcherries.
• Both Raw Groundcherries as well as Raw Strawberry Guavas have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Groundcherries vs Strawberry Guavas:

• Raw Groundcherries have 5.9 times more Iron, 1.9 times more Phosphorus and 1.4 times more Water than Raw Strawberry Guavas.
• While Raw Strawberry Guavas contain 1.8 times more Calcium than Raw Groundcherries.

Comparison of macro-nutrients per 300 calories:

• Raw Groundcherries have 1.5 times more Fat and 4.3 times more Protein than Raw Strawberry Guavas.
• Both Raw Groundcherries and Raw Strawberry Guavas have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Groundcherries as well as Raw Strawberry Guavas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.