Comparing Nutrients in 5 ounces Cooked Guava Sauce VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Guava Sauce	Florida Oranges	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.26% 0.044g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	18% 13g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	0.81% 0.45g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Florida Oranges	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.14% 0.055mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	6.66% 0.15mg	1.48% 0.034mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Guava Sauce VS Florida Oranges per 5 oz

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

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

• 5 ounces of Cooked Guava Sauce have 1.8 times more Vitamin B6, 3.3 times more Vitamin C and 3.1 times more Vitamin E than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 3.8 times more Vitamin B1, 3.1 times more Vitamin B2 and 3.4 times more Vitamin B9 than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Florida Oranges provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Guava Sauce have insufficient amounts of Vitamin B2 and Vitamin B9
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Cooked Guava Sauce as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Guava Sauce vs Florida Oranges:

• 5 ounces of Cooked Guava Sauce have 2 times more Copper, 2 times more Iron, 4.5 times more Manganese and 1.3 times more Potassium than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 6.1 times more Calcium and 1.4 times more Magnesium than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Florida Oranges contain similar levels of Water per five ounces.
• 5 ounces of Cooked Guava Sauce lack sufficient amounts of Calcium and Magnesium
• 5 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Cooked Guava Sauce as well as Raw Florida Oranges lack sufficient amounts of Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Guava Sauce have 1.5 times more Fiber than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.6 times more Sugars than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Florida Oranges offer comparable quantities of Carbohydrate per five ounces.
• Both Cooked Guava Sauce as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.