Comparing Nutrients in 7 ounces Cooked Guava Sauce VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Guava Sauce	Broccoli	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	10% 13g	130g per day for Men 19-50 years
Sugars	16% 11.7g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	19% 7.14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	1.13% 0.64g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	26.7% 0.35mg	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	2.5% 9.92μg	31.3% 125μg	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	323% 291mg	197% 177mg	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	7.28% 1.1mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	11% 0.097mg	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	4.47% 0.36mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	18% 0.42mg	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	3.1% 22mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Guava Sauce vs Broccoli:

• Cooked Guava Sauce has 1.6 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Vitamin A, 2.7 times more Vitamin B1, 9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6, 12.6 times more Vitamin B9, 1.4 times more Vitamin E and 53.5 times more Vitamin K than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Guava Sauce vs Broccoli:

• Cooked Guava Sauce has 1.6 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 6.7 times more Calcium, 4.1 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 5 times more Selenium, 8.3 times more Sodium and 2.4 times more Zinc than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Guava Sauce has 1.4 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Omega 3 and 8.8 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Broccoli have similar amounts of Energy per 7 oz.
• Both Cooked Guava Sauce as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.