Comparing Nutrients in 500 calories Canned Guava Nectar with Vitamin C VS Canned Mango Nectar

Weight per 500 calories

• Canned Guava Nectar with Vitamin C: 794g
• Canned Mango Nectar: 980g

Canned Guava Nectar with Vitamin C has 1.2 times more energy per 100g than Canned Mango Nectar. It has low energy density when compared to other foods. Canned Mango Nectar having low energy density.

Which food has more nutrients per 500 calories - Canned Guava Nectar with Vitamin C or Canned Mango Nectar?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Canned Mango Nectar	1%	1%	98%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Canned Mango Nectar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	99% 129g	130g per day for Men 19-50 years
Sugars	142% 103g	168% 122g	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	63% 45.7g	75% 54.5g	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	% 45g	% 52g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 10g	g per day for Men 19-50 years
Fiber	21% 7.94g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	1.93% 1.08g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	NA	38% 343μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	2.45% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	2.26% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	11.3% 0.15mg	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	5.95% 24μg	17% 68.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 167mg	166% 149mg	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	2.65% 0.4mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	6.54% 7.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	16.3% 0.15mg	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	37.7% 3mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	12% 0.27mg	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	2.27% 16mg	2.8% 19.6mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	7.13% 3.92μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	3.27% 49mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	18% 663g	23% 849g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Guava Nectar with Vitamin C vs Canned Mango Nectar:

• Canned Guava Nectar with Vitamin C has 1.7 times more Vitamin B3 than Canned Mango Nectar.
• While Canned Mango Nectar contains 1.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 5.2 times more Vitamin E than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Canned Mango Nectar have similar amounts of Vitamin B5, Vitamin C and Vitamin K per 500 kcal.
• Both Canned Guava Nectar with Vitamin C as well as Canned Mango Nectar have insufficient amounts of Vitamin B1 and Vitamin B2 in 500 kcal.

Comparing minerals per 500 calories for Canned Guava Nectar with Vitamin C vs Canned Mango Nectar:

• Canned Guava Nectar with Vitamin C has 1.7 times more Manganese and 1.3 times more Potassium than Canned Mango Nectar.
• While Canned Mango Nectar contains 2.6 times more Calcium, 1.9 times more Magnesium and 1.3 times more Water than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Canned Mango Nectar have similar amounts of Copper and Iron per 500 kcal.
• Both Canned Guava Nectar with Vitamin C as well as Canned Mango Nectar have insufficient amounts of Phosphorus and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Guava Nectar with Vitamin C has 2.7 times more Fiber than Canned Mango Nectar.
• Both Canned Guava Nectar with Vitamin C and Canned Mango Nectar have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Canned Guava Nectar with Vitamin C as well as Canned Mango Nectar have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 500 kcal.