Comparing Nutrients in 300 calories Fresh Orange juice VS Cooked Guava Sauce

Weight per 300 calories

• Fresh Orange juice: 667g
• Cooked Guava Sauce: 833g

Fresh Orange juice has 1.3 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 - Fresh Orange juice or Cooked Guava Sauce?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Fresh Orange juice	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	53.3% 69.3g	60.8% 79g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	79% 30g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	4.76% 2.67g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	8.33% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	1356% 1220mg	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	1.78% 0.27mg	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	13% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	5.83% 58.3mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	16.7% 1.33mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	14% 58.3mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	16% 113mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	55% 1875mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	2.22% 33.3mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	16% 589g	20% 746g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Cooked Guava Sauce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Cooked Guava Sauce?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Cooked Guava Sauce:

• 300 calories of Fresh Orange juice have 2.8 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.8 times more Vitamin B9 than Cooked Guava Sauce.
• While 300 kcal of Cooked Guava Sauce contain 1.8 times more Vitamin A, 1.3 times more Vitamin B3, 2.8 times more Vitamin B6, 3.7 times more Vitamin C, 17.2 times more Vitamin E and 23.8 times more Vitamin K than Raw Orange juice.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Cooked Guava Sauce:

• 300 calories of Fresh Orange juice have 1.3 times more Calcium, 1.3 times more Magnesium and 1.2 times more Phosphorus than Cooked Guava Sauce.
• While 300 kcal of Cooked Guava Sauce contain 2.2 times more Copper, 9.6 times more Manganese, 1.4 times more Potassium, 6.3 times more Selenium, 4.3 times more Zinc and 1.3 times more Water than Raw Orange juice.
• Both Fresh Orange juice and Cooked Guava Sauce contain similar levels of Iron per 300 calories.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• 300 calories of Cooked Guava Sauce lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 1.8 times more Protein than Cooked Guava Sauce.
• While 300 kcal of Cooked Guava Sauce contain 1.9 times more Omega 3 and 22.5 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Cooked Guava Sauce offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• 300 calories of Cooked Guava Sauce provide inadequate amounts of Protein
• Both Raw Orange juice as well as Cooked Guava Sauce provide inadequate amounts of Omega 6 in 300 calories.