Comparing Nutrients in 300 calories Guavas VS Java-plum

Weight per 300 calories

• Guavas: 441g
• Java-plum: 500g

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

Discover which food has more nutrients per 300 calories - Guavas or Java-plum?

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Java-plum	4%	3%	93%

Macro Nutrients

	Guavas	Java-plum	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.32% 4.2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	31% 0.49g	NA	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	60% 77.8g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	62.7% 24g	NA	38g per day for Men 19-50 years
Protein	20% 11.3g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Guavas	Java-plum	Recommended Dietary Allowance
Vitamin A	15% 137μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	14.6% 0.19mg	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	54% 216μg	NA	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	1119% 1007mg	79.4% 71.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.5% 3.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.56% 11.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Java-plum	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	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	14.3% 1.15mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	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	25.2% 176mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.65μg	NA	55μg per day for Men 19-50 years
Sodium	0.59% 8.82mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	9.22% 1mg	NA	11mg per day for Men 19-50 years
Water	9.63% 356g	11.2% 416g	3700g per day for Men 19-50 years

Guavas VS Java-plum Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Guavas or Java-plum?

Lets compare vitamin content per 300 calories of Guavas vs Java-plum:

• 300 calories of Guavas have more Vitamin A, 9.9 times more Vitamin B1, 2.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 14.1 times more Vitamin C than Java-plum.
• 300 calories of Java-plum have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B2
• Both Raw Common Guavas as well as Raw Java-plum have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Guavas vs Java-plum:

• 300 calories of Guavas have 1.2 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus and 4.7 times more Potassium than Java-plum.
• Both Guavas and Java-plum contain similar levels of Calcium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Guavas have 3.1 times more Protein than Java-plum.
• Both Guavas and Java-plum offer comparable quantities of Energy and Carbohydrate per 300 calories.