Comparing Nutrients in 5 ounces Groundcherries VS Guavas

Macros Ratio

	Protein	Fat	Carbs
Groundcherries	13%	11%	76%
Guavas	13%	11%	76%

Macro Nutrients

	Groundcherries	Guavas	Recommended Dietary Allowance
Energy	2.6% 75kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	12.2% 16g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	20% 7.65g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Groundcherries	Guavas	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	17.3% 15.6mg	360% 324mg	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	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Groundcherries	Guavas	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	NA	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	17.7% 1.4mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	NA	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	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	8.1% 56.7mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	NA	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	NA	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.27% 121g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Groundcherries vs Guavas:

• Raw Groundcherries have 1.6 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Common Guavas.
• While Raw Common Guavas contain 20.8 times more Vitamin C than Raw Groundcherries.
• Both Raw Groundcherries and Raw Common Guavas have similar amounts of Vitamin A and Vitamin B2 per 5 oz.
• Both Raw Groundcherries as well as Raw Common Guavas have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Groundcherries vs Guavas:

• Raw Groundcherries have 3.8 times more Iron than Raw Common Guavas.
• While Raw Common Guavas contain 2 times more Calcium than Raw Groundcherries.
• Both Raw Groundcherries and Raw Common Guavas have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Common Guavas contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Protein than Raw Groundcherries.
• Both Raw Groundcherries as well as Raw Common Guavas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.