Comparing Nutrients in 300 calories Cooked Guava SauceVS Navel Oranges

Weight per 300 calories

Cooked Guava Sauce

833g

Navel Oranges

612g

Raw Navel Oranges have 1.4 times more energy per unit of mass than Cooked Guava Sauce, which is low in comparison to other foods. Cooked Guava Sauce having low energy density.

Which food has more nutrients per 300 calories - Cooked Guava Sauce or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Guava Sauce

94%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Cooked Guava Saucevs Navel Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.17g

Fat

0.95%0.92g

1.17 gvs0.92 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.04%0.33g

Saturated Fat

0.33%0.1g

0.33 gvs0.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.85%0.14g

Omega 3

3.44%0.055g

0.14 gvs0.055 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.06%0.35g

Omega 6

0.83%0.14g

0.35 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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60.8%79g

Carbohydrate

59%76.8g

79 gvs76.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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67.6%49g

Sugars

71.8%52g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

49 gvs52 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

19%13.8g

≤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]

NA gvs13.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%12g

NA gvs12 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%26.2g

NA gvs26.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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79%30g

Fiber

35.4%13.5g

30 gvs13.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.76%2.67g

Protein

9.95%5.57g

2.67 gvs5.57 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Guava Saucevs Navel Oranges

13%117μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

117 μgvs73.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.22mg

Vitamin B1

34.7%0.42mg

Thiamine

0.22 mgvs0.42 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.33%0.11mg

Vitamin B2

24%0.31mg

Riboflavin

0.11 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22%3.5mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs2.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

32%1.6mg

Pantothenic acid

NA mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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57.7%0.75mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.75 mgvs0.48 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.4%41.7μg

Vitamin B9

52%208μg

Folates and Folic Acid

41.7 μgvs208 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1356%1220mg

Vitamin C

402%362mg

Ascorbic acid

1220 mgvs362 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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30.6%4.6mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

4.6 mgvs0.92 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13%16μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

16 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Guava Saucevs Navel Oranges

5.83%58.3mg

Calcium

26.3%263mg

58.3 mgvs263 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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71.3%0.64mg

Copper

26.5%0.24mg

0.64 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.8%1.5mg

Iron

9.95%0.8mg

1.5 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%58.3mg

Magnesium

16%67.3mg

58.3 mgvs67.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.9mg

Manganese

7.7%0.18mg

0.9 mgvs0.18 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13%92mg

Phosphorus

20%141mg

92 mgvs141 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55%1875mg

Potassium

30%1016mg

1875 mgvs1016 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.58%4.17μg

Selenium

0%0μg

4.17 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.22%33.3mg

Sodium

0.41%6.12mg

33.3 mgvs6.12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.4mg

Zinc

4.45%0.49mg

1.4 mgvs0.49 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20%746g

Water

14.2%526g

746 gvs526 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Guava Sauce vs Navel Oranges:

Cooked Guava Sauce has 1.6 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 3.4 times more Vitamin C, 5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 1.9 times more Vitamin B1, 2.9 times more Vitamin B2 and 5 times more Vitamin B9 than Cooked Guava Sauce.
Both Cooked Guava Sauce as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Guava Sauce vs Navel Oranges:

Cooked Guava Sauce has 2.7 times more Copper, 1.9 times more Iron, 5.1 times more Manganese, 1.8 times more Potassium, more Selenium, 2.9 times more Zinc and 1.4 times more Water than Raw Navel Oranges.
While Raw Navel Oranges contain 4.5 times more Calcium and 1.5 times more Phosphorus than Cooked Guava Sauce.
Both Cooked Guava Sauce and Raw Navel Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Guava Sauce has 2.6 times more Omega 3 and 2.2 times more Fiber than Raw Navel Oranges.
While Raw Navel Oranges contain 2.1 times more Protein than Cooked Guava Sauce.
Both Cooked Guava Sauce and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Cooked Guava Sauce as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Guava SauceVS JackfruitNavel OrangesVS JackfruitCooked Guava SauceVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Cooked Guava SauceVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Guava Sauce or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: