Comparing Nutrients in 300 calories Strawberry GuavasVS Cooked Guava Sauce

Weight per 300 calories

Strawberry Guavas

435g

Cooked Guava Sauce

833g

Strawberry Guavas have 1.9 times more energy per 100g than Cooked Guava Sauce. It has low energy density when compared to other foods. Cooked Guava Sauce having low energy density.

Which food has more nutrients per 300 calories - Strawberry Guavas or Cooked Guava Sauce?

Macros Ratio

Protein Fat Carbs

Strawberry Guavas

90%

Cooked Guava Sauce

94%

300 kcal ▼

Macro Nutrients

Strawberry Guavasvs Cooked Guava Sauce

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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2.7%2.6g

Fat

1.2%1.17g

2.6 gvs1.17 g

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

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2.34%0.75g

Saturated Fat

1.04%0.33g

0.75 gvs0.33 g

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

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19.3%0.31g

Omega 3

8.85%0.14g

0.31 gvs0.14 g

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

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4.65%0.79g

Omega 6

2.06%0.35g

0.79 gvs0.35 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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58%75.5g

Carbohydrate

60.8%79g

75.5 gvs79 g

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

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Sugars

67.6%49g

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

NA gvs49 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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61.8%23.5g

Fiber

79%30g

23.5 gvs30 g

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

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4.5%2.52g

Protein

4.76%2.67g

2.52 gvs2.67 g

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

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Vitamins

Strawberry Guavasvs Cooked Guava Sauce

2.4%21.7μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

21.7 μgvs117 μg

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

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11%0.13mg

Vitamin B1

18%0.22mg

Thiamine

0.13 mgvs0.22 mg

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

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10%0.13mg

Vitamin B2

8.33%0.11mg

Riboflavin

0.13 mgvs0.11 mg

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

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16.3%2.6mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs3.5 mg

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

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

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

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Vitamin B6

57.7%0.75mg

Pyridoxine

NA mgvs0.75 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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Vitamin B9

10.4%41.7μg

Folates and Folic Acid

NA μgvs41.7 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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179%161mg

Vitamin C

1356%1220mg

Ascorbic acid

161 mgvs1220 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

30.6%4.6mg

Tocopherols and Tocotrienols

NA mgvs4.6 mg

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

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Vitamin K

13%16μg

Phytomenadione or phylloquinone

NA μgvs16 μg

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

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Minerals

Strawberry Guavasvs Cooked Guava Sauce

9.13%91mg

Calcium

5.83%58.3mg

91 mgvs58.3 mg

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

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Copper

71.3%0.64mg

NA mgvs0.64 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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12%0.96mg

Iron

18.8%1.5mg

0.96 mgvs1.5 mg

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

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17.6%74mg

Magnesium

14%58.3mg

74 mgvs58.3 mg

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

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Manganese

39%0.9mg

NA mgvs0.9 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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16.8%117mg

Phosphorus

13%92mg

117 mgvs92 mg

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

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37.3%1270mg

Potassium

55%1875mg

1270 mgvs1875 mg

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

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Selenium

7.58%4.17μg

NA μgvs4.17 μg

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

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10.7%161mg

Sodium

2.22%33.3mg

161 mgvs33.3 mg

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

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Zinc

13%1.4mg

NA mgvs1.4 mg

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

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9.48%351g

Water

20%746g

351 gvs746 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 Strawberry Guavas vs Cooked Guava Sauce:

Raw Strawberry Guavas have 1.2 times more Vitamin B2 than Cooked Guava Sauce.
While Cooked Guava Sauce contains 5.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 7.6 times more Vitamin C than Raw Strawberry Guavas.
Both Raw Strawberry Guavas as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Strawberry Guavas vs Cooked Guava Sauce:

Raw Strawberry Guavas have 1.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus and 4.8 times more Sodium than Cooked Guava Sauce.
While Cooked Guava Sauce contains 1.6 times more Iron, 1.5 times more Potassium and 2.1 times more Water than Raw Strawberry Guavas.

Comparison of macro-nutrients per 300 calories:

Raw Strawberry Guavas have 2.2 times more Omega 3 and 2.3 times more Omega 6 than Cooked Guava Sauce.
While Cooked Guava Sauce contains 1.3 times more Fiber than Raw Strawberry Guavas.
Both Raw Strawberry Guavas and Cooked Guava Sauce have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Strawberry Guavas as well as Cooked Guava Sauce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Strawberry GuavasVS JackfruitCooked Guava SauceVS Jackfruit

Compare Foods

Comparing Nutrients in 300 calories Strawberry GuavasVS Cooked Guava Sauce

Weight per 300 calories

Which food has more nutrients per 300 calories - Strawberry Guavas or Cooked Guava Sauce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: