Comparing Nutrients in 7 ounces Grapes, canned, thompson seedless, water pack, solids and liquids VS Guavas

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, water pack, solids and liquids	5%	2%	93%
Guavas	13%	11%	76%

Macro Nutrients

	Grapes, canned, thompson seedless, water pack, solids and liquids	Guavas	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	22% 28.4g	130g per day for Men 19-50 years
Sugars	26.6% 19.2g	24.4% 17.7g	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	3.13% 1.2g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, water pack, solids and liquids	Guavas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	16.8% 0.22mg	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	1.5% 5.95μg	24.3% 97μg	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	2.2% 2mg	503% 453mg	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	1.7% 0.26mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, water pack, solids and liquids	Guavas	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	50.7% 0.46mg	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	24.3% 1.94mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	13% 0.3mg	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	5.1% 35.7mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	24.3% 828mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.76% 176g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapes, canned, thompson seedless, water pack, solids and liquids VS Guavas per 7 oz

Compare the macro and micronutrient content in 7 oz of Grapes, canned, thompson seedless, water pack, solids and liquids versus 7 oz of Guavas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids vs Guavas:

• 7 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids have 3.8 times more Vitamin K than Guavas.
• While 7 oz of Raw Common Guavas contain 15.5 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 8.3 times more Vitamin B3, 11 times more Vitamin B5, 1.7 times more Vitamin B6, 16.3 times more Vitamin B9, 228.3 times more Vitamin C and 5.6 times more Vitamin E than Grapes, canned, thompson seedless, water pack, solids and liquids.
• 7 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Raw Common Guavas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Grapes, canned, thompson seedless, water pack, solids and liquids vs Guavas:

• 7 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids have 3.8 times more Iron than Guavas.
• While 7 oz of Raw Common Guavas contain 4.1 times more Copper, 3.7 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 3.9 times more Potassium and 4.6 times more Zinc than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids and Guavas contain similar levels of Water per seven ounces.
• 7 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids lack sufficient amounts of Magnesium, Manganese and Zinc
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Raw Common Guavas lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Common Guavas contain 1.7 times more Energy, 16 times more Omega 3, 1.4 times more Carbohydrate, 9 times more Fiber and 5.1 times more Protein than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids and Guavas offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Grapes, canned, thompson seedless, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Raw Common Guavas provide inadequate amounts of Omega 6 in seven ounces.