Comparing Nutrients in 500 calories Strawberry Guavas VS Cooked Guava Sauce

Weight per 500 calories

• Strawberry Guavas: 725g
• Cooked Guava Sauce: 1389g

Strawberry Guavas have 1.9 times more energy per 100g than Cooked Guava Sauce. It has low energy density when compared to other foods. Cooked Guava Sauce having low energy density.

Which food has more nutrients per 500 calories - Strawberry Guavas or Cooked Guava Sauce?

Macros Ratio

	Protein	Fat	Carbs
Strawberry Guavas	3%	7%	90%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	3.43% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	101% 132g	130g per day for Men 19-50 years
Sugars	NA	113% 81.7g	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	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	103% 39g	132% 50g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	7.94% 4.44g	56g per day for Men 19-50 years

Vitamins

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	4.03% 36.2μg	21.6% 194μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	36.5% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	96% 1.25mg	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	NA	17.4% 69.4μg	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	298% 268mg	2259% 2033mg	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	NA	51% 7.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Guavas	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	15.2% 152mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	NA	119% 1.07mg	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	20% 1.6mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	NA	65.2% 1.5mg	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	28% 196mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	62.2% 2116mg	92% 3125mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.94μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	NA	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	15.8% 584g	33.6% 1244g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Strawberry Guavas vs Cooked Guava Sauce:

• Raw Strawberry Guavas have 1.2 times more Vitamin B2 than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 5.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 7.6 times more Vitamin C than Raw Strawberry Guavas.
• Both Raw Strawberry Guavas as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Strawberry Guavas vs Cooked Guava Sauce:

• Raw Strawberry Guavas have 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus and 4.8 times more Sodium than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 1.6 times more Iron, 1.5 times more Potassium and 2.1 times more Water than Raw Strawberry Guavas.

Comparison of macro-nutrients per 500 calories:

• Raw Strawberry Guavas have 2.2 times more Omega 3 and 2.3 times more Omega 6 than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 1.3 times more Fiber than Raw Strawberry Guavas.
• Both Raw Strawberry Guavas and Cooked Guava Sauce have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Strawberry Guavas as well as Cooked Guava Sauce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.