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

Weight per 500 calories

• Canned Guava Nectar with Vitamin C: 794g
• Oranges: 1064g

Canned Guava Nectar with Vitamin C has 1.3 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	96% 125g	130g per day for Men 19-50 years
Sugars	142% 103g	137% 99g	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	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	% 45g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	67% 25.5g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	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	Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	53% 0.48mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	11.6% 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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	18% 663g	25% 923g	3700g per day for Men 19-50 years

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

• Canned Guava Nectar with Vitamin C has more Vitamin K than Raw Oranges.
• While Raw Oranges contain 38.9 times more Vitamin B1, 17.9 times more Vitamin B2, 2.2 times more Vitamin B3, 4.2 times more Vitamin B5, 8 times more Vitamin B6, 13.4 times more Vitamin B9, 3.4 times more Vitamin C and 4.8 times more Vitamin E than Canned Guava Nectar with Vitamin C.

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

• Canned Guava Nectar with Vitamin C has 2.8 times more Iron and 1.7 times more Manganese than Raw Oranges.
• While Raw Oranges contain 6.7 times more Calcium, 3.5 times more Copper, 6.7 times more Magnesium, 9.4 times more Phosphorus, 6.2 times more Potassium, 3.1 times more Zinc and 1.4 times more Water than Canned Guava Nectar with Vitamin C.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 3.2 times more Fiber and 14 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Canned Guava Nectar with Vitamin C as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.