Comparing Nutrients in 300 calories Cooked Guava Sauce VS Almonds

Weight per 300 calories

• Cooked Guava Sauce: 833g
• Almonds: 51.8g

Almonds have 16.1 times more energy per unit of mass than Cooked Guava Sauce, which is very high in comparison to other foods. Cooked Guava Sauce having low energy density.

Which food has more nutrients per 300 calories - Cooked Guava Sauce or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Guava Sauce	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	8.6% 11g	130g per day for Men 19-50 years
Sugars	67.6% 49g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	79% 30g	17% 6.48g	38g per day for Men 19-50 years
Protein	4.76% 2.67g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Almonds	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.33% 0.11mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	5.7% 22.8μg	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	1356% 1220mg	0% 0mg	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	30.6% 4.6mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Almonds	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	59.4% 0.53mg	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	18.8% 1.5mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 92mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	55% 1875mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	20% 746g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Guava Sauce vs Almonds:

• Cooked Guava Sauce has more Vitamin A, 2 times more Vitamin B1, 1.9 times more Vitamin B3, 10.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B2 and 2.9 times more Vitamin E than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Guava Sauce vs Almonds:

• Cooked Guava Sauce has 1.2 times more Copper, 4.9 times more Potassium, 2 times more Selenium and 326.6 times more Water than Almonds.
• While Almonds contain 2.4 times more Calcium, 1.3 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese and 2.7 times more Phosphorus than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Almonds have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Guava Sauce has 91.1 times more Omega 3, 7.1 times more Carbohydrate, 21.7 times more Sugars and 4.6 times more Fiber than Almonds.
• While Almonds contain 22.2 times more Fat, 5.9 times more Saturated Fat, 18.2 times more Omega 6 and 4.1 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Almonds have similar amounts of Energy per 300 kcal.
• Both Cooked Guava Sauce as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.