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

Weight per 500 calories

• Canned Guava Nectar with Vitamin C: 794g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 9.5 times more energy per unit of mass than Canned Guava Nectar with Vitamin C, which is very high in comparison to other foods. Canned Guava Nectar with Vitamin C having low energy density.

Discover which food has more nutrients per 500 calories - Canned Guava Nectar with Vitamin C or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	NA	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	142% 103g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 3.97g	g per day for Men 19-50 years
Fiber	21% 7.94g	24% 9.1g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	8.75% 0.11mg	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	11.5% 46μg	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	0% 0mg	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	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	102% 0.92mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	81% 1.87mg	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	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	18% 663g	0.054% 2g	3700g per day for Men 19-50 years

Canned Guava Nectar With Vitamin C VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Guava Nectar with Vitamin C or Roasted Almonds?

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

• 500 calories of Canned Guava Nectar with Vitamin C have 2.4 times more Vitamin B5 and more Vitamin C than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 42 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B9 and 50.4 times more Vitamin E than Canned Guava Nectar with Vitamin C.
• 500 calories of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Guava Nectar with Vitamin C as well as Dry Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin K in 500 calories.

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

• 500 calories of Canned Guava Nectar with Vitamin C have 328.9 times more Water than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3.5 times more Calcium, 6.8 times more Copper, 14.7 times more Magnesium, 4.1 times more Manganese, 24.8 times more Phosphorus, 1.9 times more Potassium and 11.6 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Roasted Almonds contain similar levels of Iron per 500 calories.
• 500 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Guava Nectar with Vitamin C have 7.3 times more Carbohydrate, 25.3 times more Sugars and 5467.4 times more Fructose than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 92.3 times more Fat, 21.6 times more Saturated Fat and 24.5 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Roasted Almonds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein