Comparing Nutrients in 7 ounces Guavas VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Guavas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.65% 135kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.4g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Guavas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	20% 0.26mg	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	24.3% 97μg	33.2% 133μg	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	503% 453mg	124% 112mg	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	9.66% 1.45mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	8.38% 0.075mg	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	6.45% 0.52mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	25.4% 0.58mg	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	11.3% 79.4mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.33% 160g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Guavas vs Frozen Chopped Broccoli:

• Raw Common Guavas have 1.3 times more Vitamin B1, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 4 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin A, 2.4 times more Vitamin B2, 1.4 times more Vitamin B9, 1.7 times more Vitamin E and 31.2 times more Vitamin K than Raw Common Guavas.
• Both Raw Common Guavas and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Common Guavas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Guavas vs Frozen Chopped Broccoli:

• Raw Common Guavas have 6.1 times more Copper, 1.2 times more Magnesium and 2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Calcium, 3.1 times more Iron, 2 times more Manganese, 4.7 times more Selenium, 12 times more Sodium and 2.1 times more Zinc than Raw Common Guavas.
• Both Raw Common Guavas and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Common Guavas have 2.6 times more Energy, 9.3 times more Omega 6, 3 times more Carbohydrate, 6.6 times more Sugars and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Raw Common Guavas and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 and Protein per 7 oz.
• Both Raw Common Guavas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.