Comparing Nutrients in 14 ounces Feijoa VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Feijoa	Brazilnuts	Recommended Dietary Allowance
Energy	8.35% 242kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	200% 64g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	569% 97g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	45% 32.5g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 11.6g	% 9.25g	g per day for Men 19-50 years
Fiber	67% 25.4g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Brazilnuts	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	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	146% 16mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Feijoa VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Feijoa versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Feijoa vs Brazilnuts:

• 14 ounces of Feijoa have 1.3 times more Vitamin B5, 47 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 102.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 35.3 times more Vitamin E than Raw Feijoa.
• Both Feijoa and Brazilnuts provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Feijoa have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Feijoa as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Feijoa vs Brazilnuts:

• 14 ounces of Feijoa have 24.4 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 9.4 times more Calcium, 48.4 times more Copper, 17.4 times more Iron, 41.8 times more Magnesium, 14.6 times more Manganese, 38.2 times more Phosphorus, 3.8 times more Potassium and 67.7 times more Zinc than Raw Feijoa.
• 14 ounces of Feijoa lack sufficient amounts of Calcium, Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Feijoa have 1.3 times more Carbohydrate, 3.5 times more Sugars and more Fructose than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 10.8 times more Energy, 159.8 times more Fat, 155.1 times more Saturated Fat, 227.7 times more Omega 6 and 20.2 times more Protein than Raw Feijoa.
• Both Feijoa and Brazilnuts offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Feijoa provide inadequate amounts of Omega 3, Omega 6 and Protein