Comparing Nutrients in 300 calories Canned Guava Nectar with Vitamin C VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Canned Guava Nectar with Vitamin C: 476g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 2 times more energy per unit of mass than Canned Guava Nectar with Vitamin C, which is average in comparison to other foods. Canned Guava Nectar with Vitamin C having low energy density.

Discover which food has more nutrients per 300 calories - Canned Guava Nectar with Vitamin C or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	85% 61.7g	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	0.77% 0.43g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	3.57% 14.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 100mg	4.46% 4mg	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	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.8% 38mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	9% 0.081mg	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	22.6% 1.8mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.27% 9.52mg	NA	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	1.36% 9.52mg	NA	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	NA	11mg per day for Men 19-50 years
Water	10.7% 398g	4.35% 161g	3700g per day for Men 19-50 years

Canned Guava Nectar With Vitamin C VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Guava Nectar with Vitamin C or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Canned Guava Nectar with Vitamin C vs Frozen Roasted Potatoes with Salt:

• 300 calories of Canned Guava Nectar with Vitamin C have 25 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Canned Guava Nectar with Vitamin C vs Frozen Roasted Potatoes with Salt:

• 300 calories of Canned Guava Nectar with Vitamin C have 1.5 times more Iron and 2.5 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 5.7 times more Potassium and 24.6 times more Sodium than Canned Guava Nectar with Vitamin C.
• 300 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Potassium
• Both Canned Guava Nectar with Vitamin C as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Guava Nectar with Vitamin C have 1.3 times more Carbohydrate and 37.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Fiber and 12.2 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein