Comparing Nutrients in 500 calories Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Strawberry Guavas

Weight per 500 calories

• Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids: 658g
• Strawberry Guavas: 725g

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

Discover which food has more nutrients per 500 calories - Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids or Strawberry Guavas?

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%
Strawberry Guavas	3%	7%	90%

Macro Nutrients

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Strawberry Guavas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	97% 126g	130g per day for Men 19-50 years
Sugars	173% 125g	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	10.4% 3.95g	103% 39g	38g per day for Men 19-50 years
Protein	5.64% 3.16g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Strawberry Guavas	Recommended Dietary Allowance
Vitamin A	2.2% 19.7μg	4.03% 36.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.14% 0.82mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	4.93% 19.7μg	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	7.3% 6.58mg	298% 268mg	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	5.7% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Strawberry Guavas	Recommended Dietary Allowance
Calcium	6.58% 65.8mg	15.2% 152mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	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	77.3% 6.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.4% 39.5mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	16% 112mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	20% 678mg	62.2% 2116mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	NA	11mg per day for Men 19-50 years
Water	14% 523g	15.8% 584g	3700g per day for Men 19-50 years

Grapes, Canned, Thompson Seedless, Heavy Syrup Pack, Solids And Liquids VS Strawberry Guavas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids or Strawberry Guavas?

Lets compare vitamin content per 500 calories of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Strawberry Guavas:

• 500 kcal of Raw Strawberry Guavas contain 1.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 40.8 times more Vitamin C than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids and Strawberry Guavas provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin C
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Strawberry Guavas have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Strawberry Guavas:

• 500 calories of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have 3.9 times more Iron than Strawberry Guavas.
• While 500 kcal of Raw Strawberry Guavas contain 2.3 times more Calcium, 3.1 times more Magnesium, 1.7 times more Phosphorus, 3.1 times more Potassium and 8.2 times more Sodium than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids and Strawberry Guavas contain similar levels of Water per 500 calories.
• 500 calories of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Strawberry Guavas contain 11.2 times more Omega 3 and 9.9 times more Fiber than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids and Strawberry Guavas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Strawberry Guavas provide inadequate amounts of Omega 6 and Protein in 500 calories.