Comparing Nutrients in 7 ounces Guavas VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Guavas	Tomato Paste	Recommended Dietary Allowance
Energy	4.65% 135kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	1.77% 0.3g	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	29% 37.5g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Guavas	Tomato Paste	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Tomato Paste	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	80.5% 0.72mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	26% 0.6mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.33% 160g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Guavas VS Tomato Paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Guavas vs Tomato Paste:

• 7 ounces of Guavas have 3.2 times more Vitamin B5, 4.1 times more Vitamin B9 and 10.4 times more Vitamin C than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.5 times more Vitamin A, 3.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 5.9 times more Vitamin E and 4.4 times more Vitamin K than Raw Common Guavas.
• Both Guavas and Tomato Paste provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Common Guavas as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Guavas vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain 2 times more Calcium, 1.6 times more Copper, 11.5 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 8.8 times more Selenium, 29.5 times more Sodium and 2.7 times more Zinc than Raw Common Guavas.
• 7 ounces of Guavas lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Guavas have 16 times more Omega 3 and 1.3 times more Fiber than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.3 times more Carbohydrate, 1.4 times more Sugars and 1.7 times more Protein than Raw Common Guavas.
• Both Guavas and Tomato Paste offer comparable quantities of Energy per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Common Guavas as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in seven ounces.