Comparing Nutrients in 5 ounces Cooked Guava Sauce VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Guava Sauce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.74% 0.24g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	0.81% 0.45g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	NA	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	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	231% 208mg	2.68% 2.4mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.13% 21.3mg	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	18.8% 638mg	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	28% 422mg	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	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Guava Sauce VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Guava Sauce versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Guava Sauce vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cooked Guava Sauce have 86.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Cooked Guava Sauce vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cooked Guava Sauce have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.8 times more Iron, 2 times more Potassium and 74.5 times more Sodium than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Guava Sauce have 8.5 times more Sugars and 1.4 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.5 times more Energy, 2.8 times more Carbohydrate and 6.9 times more Protein than Cooked Guava Sauce.
• 5 ounces of Cooked Guava Sauce provide inadequate amounts of Energy and Protein