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

Weight per 500 calories

• Canned Guava Nectar with Vitamin C: 794g
• Potato Skin: 862g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	82.5% 107g	130g per day for Men 19-50 years
Sugars	142% 103g	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	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	56.7% 21.6g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Potato Skin	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	158% 2.06mg	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	36.6% 147μg	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	109% 98mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Potato Skin	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	405% 3.65mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	226% 5.2mg	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	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	18% 663g	19.4% 718g	3700g per day for Men 19-50 years

Canned Guava Nectar With Vitamin C VS Potato Skin Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Guava Nectar with Vitamin C have 1.7 times more Vitamin C than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 7.6 times more Vitamin B1, 13.8 times more Vitamin B2, 6.6 times more Vitamin B3, 4.1 times more Vitamin B5, 26 times more Vitamin B6 and 6.2 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• 500 calories of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

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

• 500 kcal of Raw Potato Skin contain 4.1 times more Calcium, 27 times more Copper, 9.3 times more Iron, 12.5 times more Magnesium, 11.3 times more Manganese, 20.6 times more Phosphorus, 11.5 times more Potassium and 12.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Potato Skin contain similar levels of Water 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 1.2 times more Carbohydrate than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2.7 times more Fiber and 31 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Potato Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein