Comparing Nutrients in 5 ounces Clementines VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Clementines	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	NA	0.089% 0.028g	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	13% 17g	17.7% 23g	130g per day for Men 19-50 years
Sugars	18% 13g	25.3% 18.4g	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	3.2% 2.32g	11.3% 8.16g	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	% 2.25g	% 8g	g per day for Men 19-50 years
Sucrose	% 8.45g	% 0.099g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Clementines	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	1.1% 0.014mg	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	8.5% 34μg	1.06% 4.25μg	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	77% 69mg	33.2% 30mg	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	1.9% 0.28mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	2.68% 0.024mg	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	2.5% 0.2mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	3.57% 0.082mg	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	4.25% 29.8mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	1.63% 55.3mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Clementines vs Canned Guava Nectar with Vitamin C:

• Raw Clementines have 28.7 times more Vitamin B1, 10 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B5, 7.5 times more Vitamin B6, 8 times more Vitamin B9, 2.3 times more Vitamin C and 4 times more Vitamin E than Canned Guava Nectar with Vitamin C.
• Both Raw Clementines as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Clementines vs Canned Guava Nectar with Vitamin C:

• Raw Clementines have 3.8 times more Calcium, 2.5 times more Copper, 5 times more Magnesium, 10.5 times more Phosphorus and 4.5 times more Potassium than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 2.7 times more Iron and 2.5 times more Manganese than Raw Clementines.
• Both Raw Clementines and Canned Guava Nectar with Vitamin C have similar amounts of Water per 5 oz.
• Both Raw Clementines as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Clementines have 1.7 times more Fiber and 9.4 times more Protein than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 1.3 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars and 3.5 times more Fructose than Raw Clementines.
• Both Raw Clementines as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.