Comparing Nutrients in 100 grams Green Kiwifruit VS Cooked Guava Sauce

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 100 grams of Green Kiwifruit have 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 Green Kiwifruit and Cooked Guava Sauce 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 Raw Green Kiwifruit as well as Cooked Guava Sauce lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Kiwifruit have 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 Green Kiwifruit and Cooked Guava Sauce offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Guava Sauce provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Green Kiwifruit as well as Cooked Guava Sauce provide inadequate amounts of Omega 6 in 100 grams.