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

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Almonds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	8.5% 6.17g	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	11.3% 8.16g	0.22% 0.16g	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	% 8g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 5.6g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	0.23% 0.13g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.33% 0.004mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.1% 0.014mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.2% 30mg	0% 0mg	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	0.47% 0.071mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Almonds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	162% 1.46mg	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	6.73% 0.54mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.4% 2.83mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.3mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Canned Guava Nectar with Vitamin C has more Vitamin C than Almonds.
• While Almonds contain 68.3 times more Vitamin B1, 379.3 times more Vitamin B2, 21.3 times more Vitamin B3, 5.9 times more Vitamin B5, 13.7 times more Vitamin B6, 14.7 times more Vitamin B9 and 512.6 times more Vitamin E than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C as well as Almonds have insufficient amounts of Vitamin K in 5 oz.

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

• Canned Guava Nectar with Vitamin C has 18.9 times more Water than Almonds.
• While Almonds contain 33.6 times more Calcium, 60.6 times more Copper, 9.8 times more Iron, 135 times more Magnesium, 37.6 times more Manganese, 240.5 times more Phosphorus, 18.8 times more Potassium and 104 times more Zinc than Canned Guava Nectar with Vitamin C.

Comparison of macro-nutrients per 5 ounces:

• Canned Guava Nectar with Vitamin C has 3 times more Sugars and 52.4 times more Fructose than Almonds.
• While Almonds contain 9.2 times more Energy, 832.2 times more Fat, 190.1 times more Saturated Fat, 1.3 times more Carbohydrate, 12.5 times more Fiber and 235 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.