Comparing Nutrients in 500 calories Canned Guava Nectar with Vitamin C VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Canned Guava Nectar with Vitamin C: 794g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 2 times more energy per unit of mass than Canned Guava Nectar with Vitamin C, which is average 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 Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	79% 103g	130g per day for Men 19-50 years
Sugars	142% 103g	3.75% 2.7g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	5.95% 24μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 167mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	37.7% 3mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	NA	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	2.27% 16mg	NA	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	NA	11mg per day for Men 19-50 years
Water	18% 663g	7.24% 268g	3700g per day for Men 19-50 years

Canned Guava Nectar With Vitamin C VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Guava Nectar with Vitamin C have 25 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Canned Guava Nectar with Vitamin C vs Frozen Roasted Potatoes with Salt:

• 500 calories of Canned Guava Nectar with Vitamin C have 1.5 times more Iron and 2.5 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 5.7 times more Potassium and 24.6 times more Sodium than Canned Guava Nectar with Vitamin C.
• 500 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Potassium
• Both Canned Guava Nectar with Vitamin C as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Guava Nectar with Vitamin C have 1.3 times more Carbohydrate and 37.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Fiber and 12.2 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein