Comparing Nutrients in 14 ounces Feijoa VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Feijoa	Boiled Carrots	Recommended Dietary Allowance
Energy	8.35% 242kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	2.03% 0.35g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	45% 32.5g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 11.6g	% 10.7g	g per day for Men 19-50 years
Fiber	67% 25.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.93% 331g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Feijoa vs Boiled Carrots:

• Raw Feijoa has 1.6 times more Vitamin B9 and 9.1 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 11 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B6, 6.4 times more Vitamin E and 3.9 times more Vitamin K than Raw Feijoa.
• Both Raw Feijoa and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Feijoa as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Feijoa vs Boiled Carrots:

• Raw Feijoa has 2.1 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Calcium, 2.4 times more Iron, 1.8 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 19.3 times more Sodium and 3.3 times more Zinc than Raw Feijoa.
• Both Raw Feijoa and Boiled and Drained Carrots have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Feijoa has 1.7 times more Energy, 29 times more Omega 3, 1.9 times more Carbohydrate, 2.4 times more Sugars, 8.2 times more Fructose and 2.1 times more Fiber than Boiled and Drained Carrots.
• Both Raw Feijoa and Boiled and Drained Carrots have similar amounts of Protein per 14 oz.
• Both Raw Feijoa as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.