Comparing Nutrients in 7 ounces Cooked Guava Sauce VS Java-plum

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Java-plum	4%	3%	93%

Macro Nutrients

	Cooked Guava Sauce	Java-plum	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	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	23.8% 31g	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	NA	38g per day for Men 19-50 years
Protein	1.13% 0.64g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Java-plum	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	3.22% 0.52mg	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	5.8% 0.075mg	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	31.5% 28.4mg	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	Java-plum	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.77% 37.7mg	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	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	7.1% 29.8mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	4.6% 157mg	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	1.85% 27.8mg	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	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Guava Sauce VS Java-plum per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Guava Sauce versus 7 oz of Java-plum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Guava Sauce vs Java-plum:

• 7 ounces of Cooked Guava Sauce have 4.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 10.2 times more Vitamin C than Java-plum.
• 7 ounces of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Cooked Guava Sauce as well as Raw Java-plum have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Guava Sauce vs Java-plum:

• 7 ounces of Cooked Guava Sauce have 2.8 times more Potassium than Java-plum.
• While 7 oz of Raw Java-plum contain 2.1 times more Magnesium and 1.5 times more Phosphorus than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Java-plum contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Cooked Guava Sauce lack sufficient amounts of Magnesium and Phosphorus
• Both Cooked Guava Sauce as well as Raw Java-plum lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Java-plum contain 1.7 times more Energy and 1.6 times more Carbohydrate than Cooked Guava Sauce.
• 7 ounces of Cooked Guava Sauce provide inadequate amounts of Energy
• Both Cooked Guava Sauce as well as Raw Java-plum provide inadequate amounts of Protein in seven ounces.