Comparing Nutrients in 7 ounces Guavas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Guavas	Oranges with Peel	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	0.51% 0.087g	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	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Guavas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	12.6% 0.11mg	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	6.6% 27.8mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.33% 160g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Guavas vs Oranges with Peel :

• 7 ounces of Guavas have 2.4 times more Vitamin A, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.2 times more Vitamin C than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Common Guavas.
• Both Guavas and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Common Guavas as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Guavas vs Oranges with Peel :

• 7 ounces of Guavas have 4 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.9 times more Calcium and 3.1 times more Iron than Raw Common Guavas.
• Both Guavas and Oranges with Peel contain similar levels of Water per seven ounces.
• 7 ounces of Guavas lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Common Guavas as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Guavas have 7 times more Omega 3, 1.2 times more Fiber and 2 times more Protein than Oranges with Peel .
• Both Guavas and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Common Guavas as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Guavas VS Oranges with Peel

What are the health benefits of Guavas compared to Oranges with Peel ?

Both guavas and oranges are excellent sources of vitamin C, fiber, and antioxidants. Guavas are particularly high in dietary fiber, which can aid in digestion and promote gut health. Oranges with peel contain additional nutrients like flavonoids and essential oils that can provide extra health benefits. Overall, both fruits are nutritious choices that can support overall health and well-being.

Can I lose weight easier by eating more Guavas or Oranges with Peel ?

Both guavas and oranges with peel are nutritious options for weight loss due to their high fiber content, which can help you feel full and satisfied. However, guavas are lower in calories and sugar compared to oranges, making them a slightly better choice for weight loss. Additionally, the peel of oranges contains extra fiber and nutrients, so including it in your diet can also support your weight loss goals. Ultimately, incorporating a variety of fruits and vegetables into your diet, including guavas and oranges with peel, can help you achieve weight loss in a healthy and sustainable way.

Should I eat more Guavas or more Oranges with Peel to gain more muscles while training consistently?

Both guavas and oranges with peel are excellent sources of vitamin C, which is important for muscle growth and repair. However, guavas are also rich in dietary fiber, which can help with digestion and nutrient absorption, making them a great choice for muscle building. Additionally, guavas are lower in sugar compared to oranges, which can be beneficial for maintaining stable blood sugar levels during training. Overall, incorporating both guavas and oranges with peel into your diet can support muscle growth and overall health.

What is the environmental impact of producing Guavas compared to Oranges with Peel ?

Both guavas and oranges are relatively low-impact fruits to produce compared to many other crops. However, guavas generally have a lower environmental impact than oranges with peel because they require less water, fertilizer, and pesticides to grow. Guavas also tend to have a smaller carbon footprint due to their shorter transportation distances and lower energy requirements for cultivation. Overall, choosing guavas over oranges with peel can be a more sustainable choice for the environment.