Comparing Nutrients in 100 grams Guavas VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Guavas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.34% 68kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	11% 14.5g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Guavas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	5.7% 0.074mg	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	12.3% 49μg	9% 36μg	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	254% 228mg	1.33% 1.2mg	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	4.87% 0.73mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	15% 0.14mg	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	3.25% 0.26mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	6.52% 0.15mg	7.3% 0.17mg	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	5.7% 40mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.2% 80.8g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Guavas vs Canned Kidney Beans:

• Raw Common Guavas have 2.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9, 190.3 times more Vitamin C and 36.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.6 times more Vitamin K than Raw Common Guavas.
• Both Raw Common Guavas as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Guavas vs Canned Kidney Beans:

• Raw Common Guavas have 1.7 times more Copper and 1.8 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Calcium, 4.5 times more Iron, 2.3 times more Phosphorus, 1.5 times more Selenium, 148 times more Sodium and 2 times more Zinc than Raw Common Guavas.
• Both Raw Common Guavas and Canned All Types Kidney Beans have similar amounts of Magnesium, Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Common Guavas have 1.4 times more Omega 3, 2.7 times more Omega 6, 4.8 times more Sugars and 1.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Protein than Raw Common Guavas.
• Both Raw Common Guavas and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Common Guavas as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.