Comparing Nutrients in 500 calories Cooked Guava SauceVS Oranges

Weight per 500 calories

Cooked Guava Sauce

1389g

Oranges

1064g

Raw Oranges have 1.3 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 500 calories - Cooked Guava Sauce or Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Guava Sauce

94%

Oranges

91%

500 kcal ▼

Macro Nutrients

Cooked Guava Saucevs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Fruits rich in Energy

2%1.94g

Fat

1.3%1.28g

1.94 gvs1.28 g

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

Find Fruits rich in Fat

1.74%0.56g

Saturated Fat

0.5%0.16g

0.56 gvs0.16 g

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

Find Fruits rich in Saturated Fat

14.8%0.24g

Omega 3

4.65%0.074g

0.24 gvs0.074 g

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

Find Fruits rich in Omega 3

3.43%0.58g

Omega 6

1.13%0.19g

0.58 gvs0.19 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

101%132g

Carbohydrate

96%125g

132 gvs125 g

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

Find Fruits rich in Carbohydrate

113%81.7g

Sugars

137%99g

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

81.7 gvs99 g

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

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

132%50g

Fiber

67%25.5g

50 gvs25.5 g

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

Find Fruits rich in Fiber

7.94%4.44g

Protein

18%10g

4.44 gvs10 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Guava Saucevs Oranges

21.6%194μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

194 μgvs117 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

30%0.36mg

Vitamin B1

77%0.93mg

Thiamine

0.36 mgvs0.93 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.18 mgvs0.43 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

36.5%5.83mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

5.83 mgvs3 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

53%2.66mg

Pantothenic acid

NA mgvs2.66 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

96%1.25mg

Vitamin B6

49%0.64mg

Pyridoxine

1.25 mgvs0.64 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

17.4%69.4μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

69.4 μgvs319 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

2259%2033mg

Vitamin C

629%566mg

Ascorbic acid

2033 mgvs566 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

51%7.64mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

7.64 mgvs1.9 mg

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

Find Fruits rich in Vitamin E

22%26.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

26.4 μgvs0 μg

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

Find Fruits rich in Vitamin K

Minerals

Cooked Guava Saucevs Oranges

9.72%97mg

Calcium

42.6%426mg

97 mgvs426 mg

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

Find Fruits rich in Calcium

119%1.07mg

Copper

53%0.48mg

1.07 mgvs0.48 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

31.3%2.5mg

Iron

13.3%1.06mg

2.5 mgvs1.06 mg

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

Find Fruits rich in Iron

23%97mg

Magnesium

25.3%106mg

97 mgvs106 mg

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

Find Fruits rich in Magnesium

65.2%1.5mg

Manganese

11.6%0.27mg

1.5 mgvs0.27 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

22%153mg

Phosphorus

21.3%149mg

153 mgvs149 mg

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

Find Fruits rich in Phosphorus

92%3125mg

Potassium

56.6%1926mg

3125 mgvs1926 mg

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

Find Fruits rich in Potassium

12.6%6.94μg

Selenium

9.67%5.3μg

6.94 μgvs5.3 μg

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

Find Fruits rich in Selenium

3.7%55.6mg

Sodium

0%0mg

55.6 mgvs0 mg

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

Find Fruits rich in Sodium

21.5%2.36mg

Zinc

6.77%0.74mg

2.36 mgvs0.74 mg

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

Find Fruits rich in Zinc

33.6%1244g

Water

25%923g

1244 gvs923 g

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

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of Cooked Guava Sauce vs Oranges:

Cooked Guava Sauce has 1.7 times more Vitamin A, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 3.6 times more Vitamin C, 4 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B2 and 4.6 times more Vitamin B9 than Cooked Guava Sauce.
Both Cooked Guava Sauce as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Guava Sauce vs Oranges:

Cooked Guava Sauce has 2.2 times more Copper, 2.4 times more Iron, 5.6 times more Manganese, 1.6 times more Potassium, 1.3 times more Selenium, 3.2 times more Zinc and 1.3 times more Water than Raw Oranges.
While Raw Oranges contain 4.4 times more Calcium than Cooked Guava Sauce.
Both Cooked Guava Sauce and Raw Oranges have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Guava Sauce has 3.2 times more Omega 3 and 2 times more Fiber than Raw Oranges.
While Raw Oranges contain 2.3 times more Protein than Cooked Guava Sauce.
Both Cooked Guava Sauce and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Cooked Guava Sauce as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Guava SauceVS JackfruitOrangesVS JackfruitCooked Guava SauceVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Cooked Guava SauceVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Guava Sauce or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: