Comparing Nutrients in 7 ounces Oranges with Peel VS Guavas

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Guavas	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	22% 28.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.5% 8.93g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Guavas	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	503% 453mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Guavas	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24.3% 828mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	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	2% 0.22mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Guavas per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Guavas.
• While 7 oz of Raw Common Guavas contain 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 Raw Oranges with Peel .
• Both Oranges with Peel and Guavas provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Common Guavas have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3.9 times more Calcium and 3.1 times more Iron than Guavas.
• While 7 oz of Raw Common Guavas contain 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 Raw Oranges with Peel .
• Both Oranges with Peel and Guavas contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Guavas lack sufficient amounts of Calcium
• Both Raw Oranges with Peel 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 7 times more Omega 3 and 2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Guavas offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Common Guavas provide inadequate amounts of Omega 6 in seven ounces.