Comparing Nutrients in 300 calories Java-plum VS Cooked Guava Sauce

Weight per 300 calories

• Java-plum: 500g
• Cooked Guava Sauce: 833g

Java-plum has 1.7 times more energy per 100g than Cooked Guava Sauce. It has low energy density when compared to other foods. Cooked Guava Sauce having low energy density.

Discover which food has more nutrients per 300 calories - Java-plum or Cooked Guava Sauce?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Java-plum	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	NA	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	67.6% 49g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	4.76% 2.67g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	8.33% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	57.7% 0.75mg	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	NA	10.4% 41.7μg	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	79.4% 71.5mg	1356% 1220mg	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	NA	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	9.5% 95mg	5.83% 58.3mg	1000mg per day for Men 19-50 years
Copper	NA	71.3% 0.64mg	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	12% 0.95mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	14% 58.3mg	420mg per day for Men 19-50 years
Manganese	NA	39% 0.9mg	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	12% 85mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	55% 1875mg	3400mg per day for Men 19-50 years
Selenium	NA	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.22% 33.3mg	1500mg per day for Men 19-50 years
Zinc	NA	13% 1.4mg	11mg per day for Men 19-50 years
Water	11.2% 416g	20% 746g	3700g per day for Men 19-50 years

Java-plum VS Cooked Guava Sauce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Java-plum or Cooked Guava Sauce?

Lets compare vitamin content per 300 calories of Java-plum vs Cooked Guava Sauce:

• 300 kcal of Cooked Guava Sauce contain more Vitamin A, 7.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 3.9 times more Vitamin B6 and 17.1 times more Vitamin C than Raw Java-plum.
• 300 calories of Java-plum have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B2
• Both Raw Java-plum as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Java-plum vs Cooked Guava Sauce:

• 300 calories of Java-plum have 1.6 times more Calcium and 1.3 times more Magnesium than Cooked Guava Sauce.
• While 300 kcal of Cooked Guava Sauce contain 1.6 times more Iron, 4.7 times more Potassium and 1.8 times more Water than Raw Java-plum.
• Both Java-plum and Cooked Guava Sauce contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cooked Guava Sauce lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Java-plum have 1.4 times more Protein than Cooked Guava Sauce.
• Both Java-plum and Cooked Guava Sauce offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Guava Sauce provide inadequate amounts of Protein