Comparing Nutrients in 100 calories Canned Guava Nectar with Vitamin C VS Rowal

Weight per 100 calories

• Canned Guava Nectar with Vitamin C: 159g
• Rowal: 90g

Raw Rowal has 1.8 times more energy per unit of mass than Canned Guava Nectar with Vitamin C, which is average in comparison to other foods. Canned Guava Nectar with Vitamin C having low energy density.

Discover which food has more nutrients per 100 calories - Canned Guava Nectar with Vitamin C or Rowal?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Rowal	7%	15%	78%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Rowal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.098% 0.095g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	17.5% 12.7g	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	12.6% 9.14g	0.62% 0.45g	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	% 8.97g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 11.3g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	0.26% 0.14g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Rowal	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.4% 0.005mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.37% 0.005mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	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	1.2% 4.76μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37.2% 33.5mg	26% 23.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Rowal	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	1.35% 13.5mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	106% 0.95mg	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	7.54% 0.6mg	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	0.76% 3.17mg	6.86% 29mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	6.07% 0.14mg	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	0.45% 3.17mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	1.82% 62mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.24% 3.6mg	1500mg per day for Men 19-50 years
Zinc	0.43% 0.048mg	3.52% 0.39mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.74% 64.3g	3700g per day for Men 19-50 years

Canned Guava Nectar With Vitamin C VS Rowal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Guava Nectar with Vitamin C or Rowal?

Lets compare vitamin content per 100 calories of Canned Guava Nectar with Vitamin C vs Rowal:

• 100 calories of Canned Guava Nectar with Vitamin C have 1.4 times more Vitamin C than Rowal.

Comparing minerals per 100 calories for Canned Guava Nectar with Vitamin C vs Rowal:

• 100 calories of Canned Guava Nectar with Vitamin C have 2.1 times more Water than Rowal.
• While 100 kcal of Raw Rowal contain 35.4 times more Copper, 3.3 times more Iron, 9.1 times more Magnesium, 1.5 times more Manganese, 14.8 times more Phosphorus, 1.9 times more Potassium and 8.1 times more Zinc than Canned Guava Nectar with Vitamin C.
• 100 calories of Canned Guava Nectar with Vitamin C lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Guava Nectar with Vitamin C as well as Raw Rowal lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Guava Nectar with Vitamin C have 1.6 times more Sugars and 20.3 times more Fructose than Rowal.
• While 100 kcal of Raw Rowal contain 3.5 times more Fiber and 14.5 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Rowal offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein