Comparing Nutrients in 7 ounces Cooked Guava Sauce VS Strawberry Guavas

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Strawberry Guavas	3%	7%	90%

Macro Nutrients

	Cooked Guava Sauce	Strawberry Guavas	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	2.12% 0.36g	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	26.5% 34.5g	130g per day for Men 19-50 years
Sugars	16% 11.7g	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	19% 7.14g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	1.13% 0.64g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Strawberry Guavas	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	7.44% 1.2mg	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	13.7% 0.18mg	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	2.5% 9.92μg	NA	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	81.6% 73.4mg	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	7.28% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Strawberry Guavas	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.47% 0.36mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	9.3% 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	3.1% 22mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	NA	11mg per day for Men 19-50 years
Water	4.8% 178g	4.33% 160g	3700g per day for Men 19-50 years

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

• Cooked Guava Sauce has 2.8 times more Vitamin A and 4 times more Vitamin C than Raw Strawberry Guavas.
• While Raw Strawberry Guavas contain 2.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Strawberry Guavas have similar amounts of Vitamin B1 per 7 oz.
• Both Cooked Guava Sauce as well as Raw Strawberry Guavas have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cooked Guava Sauce vs Strawberry Guavas:

• Raw Strawberry Guavas contain 3 times more Calcium, 2.4 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Potassium and 9.3 times more Sodium than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Strawberry Guavas have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Strawberry Guavas contain 1.9 times more Energy, 4.2 times more Omega 3, 4.3 times more Omega 6, 1.8 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Strawberry Guavas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.