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

Weight per 300 calories

• Canned Guava Nectar with Vitamin C: 476g
• Potato Skin: 517g

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

Discover which food has more nutrients per 300 calories - Canned Guava Nectar with Vitamin C or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	0.97% 0.17g	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	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	85% 61.7g	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	38% 27.4g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	34% 13g	38g per day for Men 19-50 years
Protein	0.77% 0.43g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	95% 1.24mg	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	3.57% 14.3μg	22% 88μg	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	65.5% 59mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Calcium	3.8% 38mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	9% 0.081mg	243% 2.2mg	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	22.6% 1.8mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	2.27% 9.52mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	135% 3.1mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.7% 398g	11.6% 431g	3700g per day for Men 19-50 years

Canned Guava Nectar With Vitamin C VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Guava Nectar with Vitamin C or Potato Skin?

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

• 300 calories of Canned Guava Nectar with Vitamin C have 1.7 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 7.6 times more Vitamin B1, 13.8 times more Vitamin B2, 6.6 times more Vitamin B3, 4.1 times more Vitamin B5, 26 times more Vitamin B6 and 6.2 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• 300 calories of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

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

• 300 kcal of Raw Potato Skin contain 4.1 times more Calcium, 27 times more Copper, 9.3 times more Iron, 12.5 times more Magnesium, 11.3 times more Manganese, 20.6 times more Phosphorus, 11.5 times more Potassium and 12.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Potato Skin contain similar levels of Water per 300 calories.
• 300 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Guava Nectar with Vitamin C have 1.2 times more Carbohydrate than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.7 times more Fiber and 31 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Potato Skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein