Comparing Nutrients in 5 ounces Cooked Guava Sauce VS Java-plum

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Java-plum	4%	3%	93%

Macro Nutrients

	Cooked Guava Sauce	Java-plum	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	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	17% 22g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	NA	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	13.4% 5.1g	NA	38g per day for Men 19-50 years
Protein	0.81% 0.45g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Java-plum	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	4.14% 0.054mg	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	NA	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	22.5% 20.3mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Java-plum	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	NA	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	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	6.66% 0.15mg	NA	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	NA	11mg per day for Men 19-50 years
Water	3.43% 127g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Guava Sauce VS Java-plum per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Guava Sauce versus 5 oz of Java-plum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Guava Sauce vs Java-plum:

• 5 ounces of Cooked Guava Sauce have 4.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 10.2 times more Vitamin C than Java-plum.
• 5 ounces of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Cooked Guava Sauce as well as Raw Java-plum have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Guava Sauce vs Java-plum:

• 5 ounces of Cooked Guava Sauce have 2.8 times more Potassium than Java-plum.
• While 5 oz of Raw Java-plum contain 2.1 times more Magnesium and 1.5 times more Phosphorus than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Java-plum contain similar levels of Iron and Water per five ounces.
• 5 ounces of Cooked Guava Sauce lack sufficient amounts of Magnesium and Phosphorus
• Both Cooked Guava Sauce as well as Raw Java-plum lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Java-plum contain 1.7 times more Energy and 1.6 times more Carbohydrate than Cooked Guava Sauce.
• 5 ounces of Cooked Guava Sauce provide inadequate amounts of Energy
• Both Cooked Guava Sauce as well as Raw Java-plum provide inadequate amounts of Protein in five ounces.