Comparing Nutrients in 100 grams Cooked Guava Sauce VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Cooked Guava Sauce	Green Kiwifruit	Recommended Dietary Allowance
Energy	1.24% 36kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	8.1% 5.88g	12.4% 9g	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	6% 4.35g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	0.57% 0.32g	2.04% 1.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	4.85% 0.063mg	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	1.25% 5μg	6.25% 25μg	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	163% 146mg	103% 93mg	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	3.67% 0.55mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	33.6% 40.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Green Kiwifruit	Recommended Dietary Allowance
Calcium	0.7% 7mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	14.4% 0.13mg	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	2.25% 0.18mg	3.88% 0.31mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	4.26% 0.098mg	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	1.57% 11mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	9.18% 312mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.25% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Guava Sauce VS Green Kiwifruit per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Guava Sauce versus 100 g of Green Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Guava Sauce vs Green Kiwifruit:

• 100 grams of Cooked Guava Sauce have 1.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Green Kiwifruit.
• While 100 g of Raw Green Kiwifruit contain 5 times more Vitamin B9, 2.7 times more Vitamin E and 21.2 times more Vitamin K than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Green Kiwifruit provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Cooked Guava Sauce have insufficient amounts of Vitamin B9 and Vitamin K
• Both Cooked Guava Sauce as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Guava Sauce vs Green Kiwifruit:

• 100 g of Raw Green Kiwifruit contain 4.9 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 3.1 times more Phosphorus and 1.4 times more Potassium than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Green Kiwifruit contain similar levels of Manganese and Water per 100 grams.
• 100 grams of Cooked Guava Sauce lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Cooked Guava Sauce as well as Raw Green Kiwifruit lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Green Kiwifruit contain 1.7 times more Energy, 2.5 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Sugars and 3.6 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Green Kiwifruit offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Guava Sauce provide inadequate amounts of Energy, Omega 3 and Protein
• Both Cooked Guava Sauce as well as Raw Green Kiwifruit provide inadequate amounts of Omega 6 in 100 grams.