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

Weight per 500 calories

• Rowal: 451g
• Canned Guava Nectar with Vitamin C: 794g

Rowal has 1.8 times more energy per 100g than Canned Guava Nectar with Vitamin C. It has average energy density when compared to other foods. Canned Guava Nectar with Vitamin C having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Rowal	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	0.5% 0.16g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	99% 129g	130g per day for Men 19-50 years
Sugars	87.6% 63.5g	142% 103g	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	3.1% 2.25g	63% 45.7g	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	% 4.95g	% 45g	g per day for Men 19-50 years
Sucrose	% 56.3g	% 0.56g	g per day for Men 19-50 years
Fiber	73.5% 28g	21% 7.94g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	9.5% 85.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.1% 0.079mg	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	5.95% 24μg	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	129% 116mg	186% 167mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	6.76% 67.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	531% 4.77mg	15% 0.13mg	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	124% 9.9mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	20% 0.46mg	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	33.5% 234mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.7% 322g	18% 663g	3700g per day for Men 19-50 years

Rowal VS Canned Guava Nectar With Vitamin C Nutrients Per 500 Kcal

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

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

• 500 kcal of Canned Guava Nectar with Vitamin C contain 1.4 times more Vitamin C than Raw Rowal.

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

• 500 calories of Rowal have 35.4 times more Copper, 3.3 times more Iron, 9.1 times more Magnesium, 1.5 times more Manganese, 14.8 times more Phosphorus, 1.9 times more Potassium and 8.1 times more Zinc than Canned Guava Nectar with Vitamin C.
• While 500 kcal of Canned Guava Nectar with Vitamin C contain 2.1 times more Water than Raw Rowal.
• 500 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Rowal as well as Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rowal have 3.5 times more Fiber and 14.5 times more Protein than Canned Guava Nectar with Vitamin C.
• While 500 kcal of Canned Guava Nectar with Vitamin C contain 1.6 times more Sugars and 20.3 times more Fructose than Raw Rowal.
• Both Rowal and Canned Guava Nectar with Vitamin C offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein