Comparing Nutrients in 14 ounces Feijoa VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Feijoa	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	8.35% 242kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	69% 90g	130g per day for Men 19-50 years
Sugars	45% 32.5g	96% 69.3g	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	16% 11.7g	46% 33.5g	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	% 9.2g	% 34.2g	g per day for Men 19-50 years
Sucrose	% 11.6g	% 1.63g	g per day for Men 19-50 years
Fiber	67% 25.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	15% 0.19mg	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	23% 91μg	2% 7.94μg	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	145% 131mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.23% 0.64mg	36.5% 5.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	23.4% 0.21mg	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	6.95% 0.56mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	76% 1.75mg	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	10.8% 75.4mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	8.93% 331g	8.12% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Feijoa VS Blueberries, canned, light syrup, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Feijoa versus 14 oz of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Feijoa vs Blueberries, canned, light syrup, drained:

• 14 ounces of Feijoa have 5.7 times more Vitamin B5, 1.4 times more Vitamin B6, 11.5 times more Vitamin B9 and 65.8 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 14 oz of Blueberries, canned, light syrup, drained contain 7.7 times more Vitamin B1, 7.3 times more Vitamin B2, 8.6 times more Vitamin E and 5.7 times more Vitamin K than Raw Feijoa.
• 14 ounces of Feijoa have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• 14 ounces of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Feijoa as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Feijoa vs Blueberries, canned, light syrup, drained:

• 14 ounces of Feijoa have 2.3 times more Magnesium, 1.6 times more Phosphorus and 3.2 times more Potassium than Blueberries, canned, light syrup, drained.
• While 14 oz of Blueberries, canned, light syrup, drained contain 1.5 times more Copper, 3.1 times more Iron and 5.2 times more Manganese than Raw Feijoa.
• Both Feijoa and Blueberries, canned, light syrup, drained contain similar levels of Water per 14 ounces.
• 14 ounces of Feijoa lack sufficient amounts of Iron
• 14 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Feijoa as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Feijoa have 2.5 times more Fiber than Blueberries, canned, light syrup, drained.
• While 14 oz of Blueberries, canned, light syrup, drained contain 1.4 times more Energy, 2.6 times more Omega 3, 1.5 times more Carbohydrate, 2.1 times more Sugars and 2.9 times more Fructose than Raw Feijoa.
• 14 ounces of Feijoa provide inadequate amounts of Omega 3
• Both Raw Feijoa as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein in 14 ounces.