Comparing Nutrients in 7 ounces Guavas VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Kumquats	10%	10%	80%

Macro Nutrients

	Guavas	Kumquats	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	1.45% 0.25g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	25.6% 18.6g	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	34% 13g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Guavas	Kumquats	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	5.5% 0.071mg	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	8.43% 33.7μg	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	97% 87mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Kumquats	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	21% 0.19mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	11.6% 0.27mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.33% 160g	4.34% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Kumquats per 7 oz

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

Lets compare vitamin content per 7 ounces of Guavas vs Kumquats:

• 7 ounces of Guavas have 2.1 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9, 5.2 times more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Kumquats.
• While 7 oz of Raw Kumquats contain 2.3 times more Vitamin B2 than Raw Common Guavas.
• 7 ounces of Kumquats have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Common Guavas as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Guavas vs Kumquats:

• 7 ounces of Guavas have 2.4 times more Copper, 2.1 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Kumquats.
• While 7 oz of Raw Kumquats contain 3.4 times more Calcium and 3.3 times more Iron than Raw Common Guavas.
• Both Guavas and Kumquats contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Guavas lack sufficient amounts of Calcium
• 7 ounces of Kumquats lack sufficient amounts of Zinc
• Both Raw Common Guavas as well as Raw Kumquats lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Guavas have 2.4 times more Omega 3 and 1.4 times more Protein than Kumquats.
• Both Guavas and Kumquats offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per seven ounces.
• Both Raw Common Guavas as well as Raw Kumquats provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Guavas VS Kumquats

What are the health benefits of Guavas compared to Kumquats?

Guavas are rich in vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Kumquats, on the other hand, are high in fiber, vitamin C, and essential oils that can support heart health and improve digestion. Both fruits offer unique health benefits, so including a variety of fruits in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Guavas or Kumquats?

Both guavas and kumquats are low in calories and high in fiber, making them great choices for weight loss. However, guavas are slightly higher in fiber and lower in calories compared to kumquats. Therefore, incorporating more guavas into your diet may help you lose weight easier. Remember to pair them with a balanced diet and regular exercise for best results.

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

Both guavas and kumquats are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Guavas are rich in vitamin C, which is important for collagen synthesis and muscle repair. Kumquats are a good source of fiber, which can aid in digestion and nutrient absorption. To support muscle growth, it's important to focus on consuming a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both guavas and kumquats into your diet can help provide a range of essential nutrients that support overall health and muscle development.

What is the environmental impact of producing Guavas compared to Kumquats?

Guavas have a lower environmental impact compared to Kumquats due to their higher yield per acre, requiring less water, land, and resources for production. Guavas also have a longer shelf life, reducing food waste. Choosing guavas over kumquats can help reduce the overall environmental footprint of your diet.