Comparing Nutrients in 300 calories Canned Guava Nectar with Vitamin C VS Carrots

Weight per 300 calories

• Canned Guava Nectar with Vitamin C: 476g
• Carrots: 732g

Canned Guava Nectar with Vitamin C has 1.5 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Canned Guava Nectar with Vitamin C or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.4g	54% 70g	130g per day for Men 19-50 years
Sugars	85% 61.7g	48% 34.7g	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	38% 27.4g	5.55% 4.02g	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	% 27g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 26.3g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	54% 20.5g	38g per day for Men 19-50 years
Protein	0.77% 0.43g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.57% 14.3μg	34.8% 139μg	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	112% 100mg	48% 43mg	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	1.6% 0.24mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Carrots	Recommended Dietary Allowance
Calcium	3.8% 38mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	9% 0.081mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	22.6% 1.8mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	2.27% 9.52mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	45.5% 1.05mg	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	1.36% 9.52mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	10.7% 398g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Guava Nectar with Vitamin C vs Carrots:

• Canned Guava Nectar with Vitamin C has 2.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 33.8 times more Vitamin B1, 29.7 times more Vitamin B2, 8.9 times more Vitamin B3, 5.2 times more Vitamin B5, 21.2 times more Vitamin B6, 9.7 times more Vitamin B9, 20.3 times more Vitamin E and 20.3 times more Vitamin K than Canned Guava Nectar with Vitamin C.

Comparing minerals per 300 calories for Canned Guava Nectar with Vitamin C vs Carrots:

• Raw Carrots contain 6.3 times more Calcium, 4.1 times more Copper, 9.2 times more Magnesium, 3.8 times more Manganese, 26.9 times more Phosphorus, 12.6 times more Potassium, 17.7 times more Sodium, 12.3 times more Zinc and 1.6 times more Water than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Raw Carrots have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Guava Nectar with Vitamin C has 1.8 times more Sugars and 6.8 times more Fructose than Raw Carrots.
• While Raw Carrots contain 4.3 times more Fiber and 15.9 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Guava Nectar with Vitamin C as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.