Comparing Nutrients in 300 calories Cooked Guava SauceVS Baked White Potatoes

Weight per 300 calories

Cooked Guava Sauce

833g

Baked White Potatoes

326g

Baked Whole White Potatoes have 2.6 times more energy per unit of mass than Cooked Guava Sauce, which is average in comparison to other foods. Cooked Guava Sauce having low energy density.

Which food has more nutrients per 300 calories - Cooked Guava Sauce or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cooked Guava Sauce

94%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cooked Guava Saucevs Baked White Potatoes

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

0.5%0.49g

1.17 gvs0.49 g

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

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1.04%0.33g

Saturated Fat

0.41%0.13g

0.33 gvs0.13 g

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

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8.85%0.14g

Omega 3

3.06%0.049g

0.14 gvs0.049 g

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

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2.06%0.35g

Omega 6

0.94%0.16g

0.35 gvs0.16 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

53%68.7g

79 gvs68.7 g

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

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67.6%49g

Sugars

6.9%5g

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

49 gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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79%30g

Fiber

18%6.85g

30 gvs6.85 g

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

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4.76%2.67g

Protein

12.2%6.85g

2.67 gvs6.85 g

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

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Vitamins

Cooked Guava Saucevs Baked White Potatoes

13%117μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

117 μgvs3.26 μg

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

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18%0.22mg

Vitamin B1

13%0.16mg

Thiamine

0.22 mgvs0.16 mg

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

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8.33%0.11mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.11 mgvs0.14 mg

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

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22%3.5mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs5 mg

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

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Vitamin B5

25%1.25mg

Pantothenic acid

NA mgvs1.25 mg

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

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57.7%0.75mg

Vitamin B6

53%0.69mg

Pyridoxine

0.75 mgvs0.69 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

31%124μg

Folates and Folic Acid

41.7 μgvs124 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

45.7%41mg

Ascorbic acid

1220 mgvs41 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

0.87%0.13mg

Tocopherols and Tocotrienols

4.6 mgvs0.13 mg

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

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13%16μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

16 μgvs8.8 μg

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

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Minerals

Cooked Guava Saucevs Baked White Potatoes

5.83%58.3mg

Calcium

3.26%32.6mg

58.3 mgvs32.6 mg

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

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71.3%0.64mg

Copper

46%0.41mg

0.64 mgvs0.41 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

26%2.1mg

1.5 mgvs2.1 mg

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

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14%58.3mg

Magnesium

21%88mg

58.3 mgvs88 mg

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

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39%0.9mg

Manganese

26.8%0.62mg

0.9 mgvs0.62 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

35%245mg

92 mgvs245 mg

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

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55%1875mg

Potassium

52%1774mg

1875 mgvs1774 mg

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

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7.58%4.17μg

Selenium

2.96%1.63μg

4.17 μgvs1.63 μg

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

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2.22%33.3mg

Sodium

1.52%23mg

33.3 mgvs23 mg

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

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13%1.4mg

Zinc

10.4%1.14mg

1.4 mgvs1.14 mg

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

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20%746g

Water

6.65%246g

746 gvs246 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 Baked White Potatoes:

Cooked Guava Sauce has 35.8 times more Vitamin A, 1.4 times more Vitamin B1, 29.7 times more Vitamin C, 35.1 times more Vitamin E and 1.8 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 3 times more Vitamin B9 than Cooked Guava Sauce.
Both Cooked Guava Sauce and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 300 kcal.
Both Cooked Guava Sauce as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Guava Sauce vs Baked White Potatoes:

Cooked Guava Sauce has 1.8 times more Calcium, 1.5 times more Copper, 1.5 times more Manganese, 2.6 times more Selenium, 1.2 times more Zinc and 3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Iron, 1.5 times more Magnesium and 2.7 times more Phosphorus than Cooked Guava Sauce.
Both Cooked Guava Sauce and Baked Whole White Potatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Guava Sauce has 2.9 times more Omega 3, 9.8 times more Sugars and 4.4 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Protein than Cooked Guava Sauce.
Both Cooked Guava Sauce and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cooked Guava Sauce as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Guava SauceVS JackfruitBaked White PotatoesVS JackfruitCooked Guava SauceVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Cooked Guava SauceVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Guava Sauce or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: