Comparing Nutrients in 7 ounces Navel Oranges VS Strawberry Guavas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Strawberry Guavas	3%	7%	90%

Macro Nutrients

	Navel Oranges	Strawberry Guavas	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	26.5% 34.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Strawberry Guavas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	NA	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	NA	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	81.6% 73.4mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Strawberry Guavas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	NA	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	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 Strawberry Guavas per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.6 times more Vitamin C than Strawberry Guavas.
• While 7 oz of Raw Strawberry Guavas contain 1.4 times more Vitamin B3 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Strawberry Guavas have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Strawberry Guavas:

• 7 ounces of Navel Oranges have 2 times more Calcium than Strawberry Guavas.
• While 7 oz of Raw Strawberry Guavas contain 1.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Potassium and 37 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Strawberry Guavas contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Strawberry Guavas contain 1.4 times more Energy, 7.9 times more Omega 3, 1.4 times more Carbohydrate and 2.5 times more Fiber than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Navel Oranges as well as Raw Strawberry Guavas provide inadequate amounts of Omega 6 and Protein in seven ounces.