Comparing Nutrients in 7 ounces Guavas VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Guavas	Green Kiwifruit	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	2.87% 0.49g	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	22.4% 29g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	24.6% 18g	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	12% 8.63g	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	% 8.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	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	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Guavas	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	9.6% 0.13mg	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	12.4% 49.6μg	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	204% 184mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	66.6% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Green Kiwifruit	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	28.7% 0.26mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	8.46% 0.19mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2.53% 0.28mg	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 Green Kiwifruit per 7 oz

Compare the macro and micronutrient content in 7 oz of Guavas versus 7 oz of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Guavas vs Green Kiwifruit:

• 7 ounces of Guavas have 7.8 times more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 2.5 times more Vitamin C than Green Kiwifruit.
• While 7 oz of Raw Green Kiwifruit contain 2 times more Vitamin E and 15.5 times more Vitamin K than Raw Common Guavas.
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Common Guavas as well as Raw Green Kiwifruit have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Guavas vs Green Kiwifruit:

• 7 ounces of Guavas have 1.8 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Potassium and 1.6 times more Zinc than Green Kiwifruit.
• While 7 oz of Raw Green Kiwifruit contain 1.9 times more Calcium than Raw Common Guavas.
• Both Guavas and Green Kiwifruit contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Guavas lack sufficient amounts of Calcium
• 7 ounces of Green Kiwifruit lack sufficient amounts of Zinc
• Both Raw Common Guavas as well as Raw Green Kiwifruit lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Guavas have 2.7 times more Omega 3, 1.8 times more Fiber and 2.2 times more Protein than Green Kiwifruit.
• Both Guavas and Green Kiwifruit offer comparable quantities of Energy, Carbohydrate and Sugars per seven ounces.
• Both Raw Common Guavas as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Guavas VS Green Kiwifruit

What are the health benefits of Guavas compared to Green Kiwifruit?

Both guavas and green kiwifruit are excellent sources of vitamin C, fiber, and antioxidants. Guavas are particularly high in vitamin C, which is important for immune function and skin health. Green kiwifruit, on the other hand, are known for their high levels of digestive enzymes, such as actinidin, which can aid in digestion and gut health. Both fruits are low in calories and high in nutrients, making them great choices for a healthy diet.

Can I lose weight easier by eating more Guavas or Green Kiwifruit?

Both guavas and green kiwifruit are excellent choices for weight loss due to their high fiber content and low calorie density. However, green kiwifruit has slightly fewer calories and more fiber per serving compared to guavas, making it a slightly better option for weight loss. Additionally, green kiwifruit is rich in vitamin C, which can support metabolism and overall health. Incorporating both fruits into a balanced diet can help support weight loss efforts.

Should I eat more Guavas or more Green Kiwifruit to gain more muscles while training consistently?

Both guavas and green kiwifruit are excellent choices for building muscle due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, green kiwifruit is also a good source of vitamin K, which plays a role in bone health and may support muscle function. Therefore, incorporating both guavas and green kiwifruit into your diet can help support muscle growth and recovery while training consistently.

What is the environmental impact of producing Guavas compared to Green Kiwifruit?

Both guavas and green kiwifruit have a relatively low environmental impact compared to many other fruits. Guavas are typically grown in tropical regions and require less water and pesticides compared to some other fruits. Green kiwifruit, on the other hand, are often grown in temperate regions and may have a slightly higher carbon footprint due to transportation. Overall, both fruits are a good choice for the environment when compared to many other options.