Comparing Nutrients in 7 ounces Guavas VS Java-plum

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Java-plum	4%	3%	93%

Macro Nutrients

	Guavas	Java-plum	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	14% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	NA	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	23.8% 31g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	28.2% 10.7g	NA	38g per day for Men 19-50 years
Protein	9.04% 5.06g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Guavas	Java-plum	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	24.3% 97μg	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	503% 453mg	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	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Java-plum	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	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	6.45% 0.52mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	11.3% 79.4mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	NA	11mg per day for Men 19-50 years
Water	4.33% 160g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Java-plum per 7 oz

Compare the macro and micronutrient content in 7 oz of Guavas 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 Guavas vs Java-plum:

• 7 ounces of Guavas have more Vitamin A, 11.2 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.9 times more Vitamin B6 and 16 times more Vitamin C than Java-plum.
• 7 ounces of Java-plum have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Common Guavas as well as Raw Java-plum have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Guavas vs Java-plum:

• 7 ounces of Guavas have 1.4 times more Iron, 1.5 times more Magnesium, 2.4 times more Phosphorus and 5.3 times more Potassium than Java-plum.
• Both Guavas and Java-plum contain similar levels of Water per seven ounces.
• Both Raw Common Guavas as well as Raw Java-plum lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Guavas have 3.5 times more Protein than Java-plum.
• Both Guavas and Java-plum offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Java-plum provide inadequate amounts of Protein

Frequently Asked Questions about Guavas VS Java-plum

What are the health benefits of Guavas compared to Java-plum?

Guavas are rich in vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Java-plums are high in vitamin C and antioxidants as well, but they also contain a good amount of iron, which is beneficial for blood health. Both fruits offer unique health benefits, so including a variety of fruits in your diet can help provide a range of nutrients for overall health.

Can I lose weight easier by eating more Guavas or Java-plum?

Both guavas and java-plums are nutritious fruits that can support weight loss as part of a balanced diet. Guavas are low in calories and high in fiber, which can help you feel full and satisfied, making it easier to manage your weight. Java-plums are also low in calories and rich in antioxidants, which can support overall health and weight management. Ultimately, incorporating a variety of fruits, including guavas and java-plums, into a well-rounded diet along with regular physical activity is key to achieving weight loss goals.

Should I eat more Guavas or more Java-plum to gain more muscles while training consistently?

Both guavas and java-plums are nutritious fruits that can be part of a balanced diet for muscle gain. Guavas are rich in vitamin C, fiber, and antioxidants, which can support overall health and muscle recovery. Java-plums are a good source of vitamin C, vitamin A, and fiber, which can also contribute to muscle health. To gain more muscles while training consistently, focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins like legumes, nuts, and seeds. Incorporating both guavas and java-plums into your diet can provide a range of nutrients that support muscle growth and recovery.

What is the environmental impact of producing Guavas compared to Java-plum?

Both guavas and java-plums are fruits that have a relatively low environmental impact compared to many other foods. However, guavas tend to have a slightly higher environmental impact due to the fact that they require more water to grow compared to java-plums. Overall, both fruits are good choices for the environment as part of a balanced vegan diet.