Comparing Nutrients in 5 ounces Cooked Guava Sauce VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Guava Sauce	Broccoli	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	3.32% 2.4g	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	NA	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	0.81% 0.45g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	19% 0.25mg	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	1.77% 7.1μg	22.3% 89.3μg	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	231% 208mg	140% 126mg	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	5.2% 0.78mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	7.7% 0.069mg	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	3.2% 0.26mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	6.66% 0.15mg	13% 0.3mg	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	2.23% 15.6mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Guava Sauce vs Broccoli:

• Cooked Guava Sauce has 1.6 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Vitamin A, 2.7 times more Vitamin B1, 9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6, 12.6 times more Vitamin B9, 1.4 times more Vitamin E and 53.5 times more Vitamin K than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Guava Sauce vs Broccoli:

• Cooked Guava Sauce has 1.6 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 6.7 times more Calcium, 4.1 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 5 times more Selenium, 8.3 times more Sodium and 2.4 times more Zinc than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Guava Sauce has 1.4 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Omega 3 and 8.8 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Broccoli have similar amounts of Energy per 5 oz.
• Both Cooked Guava Sauce as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.