Comparing Nutrients in 100 grams Boiled Carrots VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Boiled Carrots	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	18% 13g	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	0.5% 0.36g	7.94% 5.76g	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	% 0.4g	% 5.65g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.07g	g per day for Men 19-50 years
Fiber	7.9% 3g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	0.16% 0.09g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	95% 852μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	0.23% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	0.77% 0.01mg	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	3.5% 14μg	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	23.4% 21mg	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	6.87% 1.03mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	3% 30mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	2.52% 0.058mg	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	4.3% 30mg	0.29% 2mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	1.15% 39mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.26% 83.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Canned Guava Nectar with Vitamin C:

• Boiled and Drained Carrots have 22 times more Vitamin B1, 14.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.9 times more Vitamin B5, 15.3 times more Vitamin B6, 4.7 times more Vitamin B9, 20.6 times more Vitamin E and 13.7 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 5.9 times more Vitamin C than Boiled and Drained Carrots.

Comparing minerals per 100 grams for Boiled Carrots vs Canned Guava Nectar with Vitamin C:

• Boiled and Drained Carrots have 3.8 times more Calcium, 5 times more Magnesium, 2.7 times more Manganese, 15 times more Phosphorus, 6 times more Potassium, 9.7 times more Sodium and 6.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Boiled and Drained Carrots and Canned Guava Nectar with Vitamin C have similar amounts of Copper, Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 3 times more Fiber and 8.4 times more Protein than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 1.8 times more Energy, 2 times more Carbohydrate, 3.8 times more Sugars and 16 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.