Comparing Nutrients in 300 calories Canned Guanabana Nectar VS Canned Mango Nectar

Weight per 300 calories

• Canned Guanabana Nectar: 509g
• Canned Mango Nectar: 588g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Guanabana Nectar	1%	2%	97%
Canned Mango Nectar	1%	1%	98%

Macro Nutrients

	Canned Guanabana Nectar	Canned Mango Nectar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.1% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	59.4% 77g	130g per day for Men 19-50 years
Sugars	92% 66.5g	101% 73.2g	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	41.7% 30.2g	45% 32.7g	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	% 32.4g	% 31.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 6g	g per day for Men 19-50 years
Fiber	1.34% 0.51g	4.64% 1.76g	38g per day for Men 19-50 years
Protein	1% 0.56g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Canned Guanabana Nectar	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.27% 0.015mg	1.47% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	1.36% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	8.24% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.74% 0.036mg	6.8% 0.088mg	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	7.63% 30.5μg	10.3% 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	62.7% 56.4mg	99% 89.4mg	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	0.34% 0.051mg	8.24% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.92% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guanabana Nectar	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	3.56% 35.6mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	5.65% 0.051mg	9.8% 0.088mg	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	23% 1.83mg	26.5% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.63% 15.3mg	4.2% 17.6mg	420mg per day for Men 19-50 years
Manganese	2.2% 0.051mg	7.16% 0.16mg	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	1.45% 10mg	1.7% 11.8mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	4.28% 2.35μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.7mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	0.92% 0.1mg	1.07% 0.12mg	11mg per day for Men 19-50 years
Water	11.6% 431g	13.8% 510g	3700g per day for Men 19-50 years

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

• Canned Guanabana Nectar has 3.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Canned Mango Nectar.
• While Canned Mango Nectar contains more Vitamin A, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9, 1.6 times more Vitamin C, 24.3 times more Vitamin E and more Vitamin K than Canned Guanabana Nectar.
• Both Canned Guanabana Nectar and Canned Mango Nectar have similar amounts of Vitamin B5 per 300 kcal.
• Both Canned Guanabana Nectar as well as Canned Mango Nectar have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Mango Nectar contains 2.8 times more Calcium, 1.7 times more Copper and 3.2 times more Manganese than Canned Guanabana Nectar.
• Both Canned Guanabana Nectar and Canned Mango Nectar have similar amounts of Iron, Magnesium, Potassium, Selenium and Water per 300 kcal.
• Both Canned Guanabana Nectar as well as Canned Mango Nectar have insufficient amounts of Phosphorus and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mango Nectar contains 3.5 times more Fiber than Canned Guanabana Nectar.
• Both Canned Guanabana Nectar and Canned Mango Nectar have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Canned Guanabana Nectar as well as Canned Mango Nectar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 300 kcal.