Comparing Nutrients in 5 ounces Cooked Guava Sauce VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Guava Sauce	Navel Oranges	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	0.81% 0.45g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	Navel 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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	6.66% 0.15mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	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	3.3% 122g	3700g per day for Men 19-50 years

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

• Cooked Guava Sauce has 2.5 times more Vitamin C, 3.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Vitamin B1, 3.9 times more Vitamin B2 and 6.8 times more Vitamin B9 than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Navel Oranges have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Cooked Guava Sauce as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Guava Sauce has 2 times more Copper, 1.4 times more Iron, 3.7 times more Manganese, 1.4 times more Potassium and 2.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Calcium, 1.6 times more Magnesium and 2.1 times more Phosphorus than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Navel Oranges have similar amounts of Water per 5 oz.
• Both Cooked Guava Sauce as well as Raw Navel Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Guava Sauce has 1.9 times more Omega 3 and 1.6 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Energy, 1.3 times more Carbohydrate, 1.4 times more Sugars and 2.8 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.