Comparing Nutrients in 500 calories Cooked Guava Sauce VS Broccoli Raab

Weight per 500 calories

• Cooked Guava Sauce: 1389g
• Broccoli Raab: 2273g

Cooked Guava Sauce has 1.6 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Guava Sauce or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Guava Sauce	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	3.43% 0.58g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	50% 64.8g	130g per day for Men 19-50 years
Sugars	113% 81.7g	12% 8.64g	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	NA	5.33% 3.86g	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	NA	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	132% 50g	161% 61.4g	38g per day for Men 19-50 years
Protein	7.94% 4.44g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.83mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	299% 3.9mg	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	17.4% 69.4μg	472% 1886μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2259% 2033mg	510% 459mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51% 7.64mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.72% 97mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	106% 0.95mg	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	31.3% 2.5mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	390% 8.98mg	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	22% 153mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	92% 3125mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.94μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	33.6% 1244g	57% 2103g	3700g per day for Men 19-50 years

Cooked Guava Sauce VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Guava Sauce or Broccoli Raab?

Lets compare vitamin content per 500 calories of Cooked Guava Sauce vs Broccoli Raab:

• 500 calories of Cooked Guava Sauce have 4.4 times more Vitamin C than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 15.3 times more Vitamin A, 10.2 times more Vitamin B1, 16.2 times more Vitamin B2, 4.8 times more Vitamin B3, 3.1 times more Vitamin B6, 27.2 times more Vitamin B9, 4.8 times more Vitamin E and 192.9 times more Vitamin K than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Guava Sauce vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 25.2 times more Calcium, 19.5 times more Iron, 5.1 times more Magnesium, 6 times more Manganese, 10.9 times more Phosphorus, 1.4 times more Potassium, 3.3 times more Selenium, 13.5 times more Sodium, 7.4 times more Zinc and 1.7 times more Water than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Broccoli Raab contain similar levels of Copper per 500 calories.
• 500 calories of Cooked Guava Sauce lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Guava Sauce have 2 times more Carbohydrate and 9.5 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 5.7 times more Fat, 18.2 times more Omega 3 and 16.2 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Broccoli Raab offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cooked Guava Sauce provide inadequate amounts of Protein
• Both Cooked Guava Sauce as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.