Comparing Nutrients in 500 calories Guavas VS Java-plum

Weight per 500 calories

• Guavas: 735g
• Java-plum: 833g

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

Discover which food has more nutrients per 500 calories - Guavas or Java-plum?

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Java-plum	4%	3%	93%

Macro Nutrients

	Guavas	Java-plum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	1.98% 1.9g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	NA	32g per day for Men 19-50 years
Omega 3	51.5% 0.82g	NA	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	100% 130g	130g per day for Men 19-50 years
Sugars	90% 65.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	104% 39.7g	NA	38g per day for Men 19-50 years
Protein	33.5% 18.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Guavas	Java-plum	Recommended Dietary Allowance
Vitamin A	25.3% 228μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 7.97mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.2% 0.81mg	24.4% 0.32mg	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	90% 360μg	NA	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	1865% 1679mg	132% 119mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.8% 5.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Java-plum	Recommended Dietary Allowance
Calcium	13.2% 132mg	16% 158mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	24% 1.9mg	19.8% 1.6mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	42% 294mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	90% 3066mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	8.02% 4.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.98% 14.7mg	7.78% 117mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	NA	11mg per day for Men 19-50 years
Water	16% 594g	18.7% 693g	3700g per day for Men 19-50 years

Guavas VS Java-plum Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Guavas or Java-plum?

Lets compare vitamin content per 500 calories of Guavas vs Java-plum:

• 500 calories of Guavas have more Vitamin A, 9.9 times more Vitamin B1, 2.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 14.1 times more Vitamin C than Java-plum.
• 500 calories of Java-plum have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B2
• Both Raw Common Guavas as well as Raw Java-plum have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Guavas vs Java-plum:

• 500 calories of Guavas have 1.2 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus and 4.7 times more Potassium than Java-plum.
• Both Guavas and Java-plum contain similar levels of Calcium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Guavas have 3.1 times more Protein than Java-plum.
• Both Guavas and Java-plum offer comparable quantities of Energy and Carbohydrate per 500 calories.