Comparing Nutrients in 14 ounces Feijoa VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Feijoa	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	8.35% 242kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.84% 0.31g	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	17% 22g	130g per day for Men 19-50 years
Sugars	45% 32.5g	13.6% 9.84g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 11.6g	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	34% 0.44mg	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	8.93% 35.7μg	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	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	46% 0.41mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	77.7% 1.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	8.93% 331g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Feijoa vs Canned Carrots with Salt:

• Raw Feijoa has 1.7 times more Vitamin B5, 2.6 times more Vitamin B9 and 12.2 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 4.6 times more Vitamin E and 2.8 times more Vitamin K than Raw Feijoa.
• Both Raw Feijoa as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Feijoa vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 1.5 times more Calcium, 2.9 times more Copper, 4.6 times more Iron, 5.4 times more Manganese, 1.3 times more Phosphorus, 80.7 times more Sodium and 4.3 times more Zinc than Raw Feijoa.
• Both Raw Feijoa and Drained Canned Carrots with Salt have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Feijoa has 2.4 times more Energy, 2.6 times more Omega 3, 2.7 times more Carbohydrate, 3.3 times more Sugars and 4.3 times more Fiber than Drained Canned Carrots with Salt.
• Both Raw Feijoa and Drained Canned Carrots with Salt have similar amounts of Protein per 14 oz.
• Both Raw Feijoa as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.