Comparing Nutrients in 5 ounces Guavas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Guavas	Oranges with Peel	Recommended Dietary Allowance
Energy	3.32% 96kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	17% 22g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	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	20% 7.65g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Guavas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10% 0.13mg	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	17.4% 69.5μg	10.6% 42.5μg	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	360% 324mg	112% 101mg	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	6.9% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	8.98% 0.081mg	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	4.6% 0.37mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	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	8.1% 56.7mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Guavas versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Guavas vs Oranges with Peel :

• 5 ounces of Guavas have 2.4 times more Vitamin A, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.2 times more Vitamin C than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Common Guavas.
• Both Guavas and Oranges with Peel provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Common Guavas as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Guavas vs Oranges with Peel :

• 5 ounces of Guavas have 4 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.9 times more Calcium and 3.1 times more Iron than Raw Common Guavas.
• Both Guavas and Oranges with Peel contain similar levels of Water per five ounces.
• 5 ounces of Guavas lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Common Guavas as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Guavas have 7 times more Omega 3, 1.2 times more Fiber and 2 times more Protein than Oranges with Peel .
• Both Guavas and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Common Guavas as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.