Comparing Nutrients in 5 ounces Guavas VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Guavas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.32% 96kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.24% 0.041g	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	3.95% 5.13g	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	NA	38g per day for Men 19-50 years
Protein	6.45% 3.6g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Guavas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	14% 0.13mg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Canned Tomatoes with Green Chilies per 5 oz

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

Lets compare vitamin content per 5 ounces of Guavas vs Canned Tomatoes with Green Chilies:

• 5 ounces of Guavas have 1.6 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 5.4 times more Vitamin B9 and 36.8 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Guavas and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Common Guavas as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Guavas vs Canned Tomatoes with Green Chilies:

• 5 ounces of Guavas have 2.6 times more Copper, 2 times more Magnesium, 2.9 times more Phosphorus, 3.9 times more Potassium and 1.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 200.5 times more Sodium than Raw Common Guavas.
• Both Guavas and Canned Tomatoes with Green Chilies contain similar levels of Iron, Manganese and Water per five ounces.
• 5 ounces of Guavas lack sufficient amounts of Calcium
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Common Guavas as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Guavas have 4.5 times more Energy, 112 times more Omega 3, 4 times more Carbohydrate and 3.7 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Common Guavas as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in five ounces.