Comparing Nutrients in 5 ounces Grapes, canned, thompson seedless, water pack, solids and liquids VS Guavas

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, water pack, solids and liquids	5%	2%	93%
Guavas	13%	11%	76%

Macro Nutrients

	Grapes, canned, thompson seedless, water pack, solids and liquids	Guavas	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	17.4% 12.6g	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	2.24% 0.85g	20% 7.65g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, water pack, solids and liquids	Guavas	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.15% 0.18mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	12% 0.16mg	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	1.06% 4.25μg	17.4% 69.5μg	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	1.57% 1.4mg	360% 324mg	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	1.23% 0.18mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, water pack, solids and liquids	Guavas	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	36.2% 0.33mg	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	17.4% 1.4mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.055mg	9.24% 0.21mg	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	3.64% 25.5mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapes, canned, thompson seedless, water pack, solids and liquids VS Guavas per 5 oz

Compare the macro and micronutrient content in 5 oz of Grapes, canned, thompson seedless, water pack, solids and liquids versus 5 oz of Guavas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids vs Guavas:

• 5 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids have 3.8 times more Vitamin K than Guavas.
• While 5 oz of Raw Common Guavas contain 15.5 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 8.3 times more Vitamin B3, 11 times more Vitamin B5, 1.7 times more Vitamin B6, 16.3 times more Vitamin B9, 228.3 times more Vitamin C and 5.6 times more Vitamin E than Grapes, canned, thompson seedless, water pack, solids and liquids.
• 5 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Raw Common Guavas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Grapes, canned, thompson seedless, water pack, solids and liquids vs Guavas:

• 5 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids have 3.8 times more Iron than Guavas.
• While 5 oz of Raw Common Guavas contain 4.1 times more Copper, 3.7 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 3.9 times more Potassium and 4.6 times more Zinc than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids and Guavas contain similar levels of Water per five ounces.
• 5 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids lack sufficient amounts of Magnesium, Manganese and Zinc
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Raw Common Guavas lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Common Guavas contain 1.7 times more Energy, 16 times more Omega 3, 1.4 times more Carbohydrate, 9 times more Fiber and 5.1 times more Protein than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids and Guavas offer comparable quantities of Sugars per five ounces.
• 5 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Raw Common Guavas provide inadequate amounts of Omega 6 in five ounces.