Comparing Nutrients in 7 ounces Strawberry Guavas VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Strawberry Guavas	3%	7%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Strawberry Guavas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.72% 137kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.5% 34.5g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Strawberry Guavas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.4% 0.42mg	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	NA	13.4% 53.6μg	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	81.6% 73.4mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Guavas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	NA	38.4% 0.35mg	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	5.46% 0.44mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.34mg	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	7.65% 53.6mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	NA	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.33% 160g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberry Guavas VS Baked Red Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Strawberry Guavas vs Baked Red Potatoes:

• 7 ounces of Strawberry Guavas have 2.9 times more Vitamin C than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Strawberry Guavas.
• Both Raw Strawberry Guavas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Strawberry Guavas vs Baked Red Potatoes:

• 7 ounces of Strawberry Guavas have 2.3 times more Calcium and 3.1 times more Sodium than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 3.2 times more Iron, 1.6 times more Magnesium, 2.7 times more Phosphorus and 1.9 times more Potassium than Raw Strawberry Guavas.
• Both Strawberry Guavas and Baked Red Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Strawberry Guavas have 4.7 times more Omega 3 and 3 times more Fiber than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.3 times more Energy and 4 times more Protein than Raw Strawberry Guavas.
• Both Strawberry Guavas and Baked Red Potatoes offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Strawberry Guavas provide inadequate amounts of Protein
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Raw Strawberry Guavas as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in seven ounces.