Comparing Nutrients in 14 ounces Feijoa VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Feijoa	Oranges	Recommended Dietary Allowance
Energy	8.35% 242kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.42% 0.071g	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	51% 37g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	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	Oranges	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	20% 0.18mg	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	4.96% 0.4mg	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	4.3% 0.099mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.93% 331g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Feijoa has more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 14.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Feijoa.
• Both Raw Feijoa and Raw Oranges have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 14 oz.
• Both Raw Feijoa as well as Raw Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Feijoa vs Oranges:

• Raw Feijoa has 1.4 times more Iron, 3.4 times more Manganese and 1.4 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 2.4 times more Calcium and 1.3 times more Copper than Raw Feijoa.
• Both Raw Feijoa and Raw Oranges have similar amounts of Magnesium, Potassium and Water per 14 oz.
• Both Raw Feijoa as well as Raw Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Feijoa has 1.3 times more Energy, 4.1 times more Omega 3, 1.3 times more Carbohydrate and 2.7 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.3 times more Protein than Raw Feijoa.
• Both Raw Feijoa and Raw Oranges have similar amounts of Sugars per 14 oz.
• Both Raw Feijoa as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.