Comparing Nutrients in 7 ounces Navel Oranges VS Guavas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Guavas	13%	11%	76%

Macro Nutrients

	Navel Oranges	Guavas	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	22% 28.4g	130g per day for Men 19-50 years
Sugars	23.3% 17g	24.4% 17.7g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Guavas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	16.8% 0.22mg	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	17% 67.5μg	24.3% 97μg	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	130% 117mg	503% 453mg	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	2% 0.3mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Guavas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	50.7% 0.46mg	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	3.22% 0.26mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	13% 0.3mg	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	6.52% 45.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	24.3% 828mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Guavas per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B2 than Guavas.
• While 7 oz of Raw Common Guavas contain 2.6 times more Vitamin A, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, 3.9 times more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Guavas provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Common Guavas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Guavas:

• 7 ounces of Navel Oranges have 2.4 times more Calcium than Guavas.
• While 7 oz of Raw Common Guavas contain 5.9 times more Copper, 2 times more Iron, 2 times more Magnesium, 5.2 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Guavas contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Guavas lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Common Guavas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Common Guavas contain 1.4 times more Energy, 12.4 times more Omega 3, 2.5 times more Fiber and 2.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Guavas offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Common Guavas provide inadequate amounts of Omega 6 in seven ounces.