Comparing Nutrients in 14 ounces Feijoa VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Feijoa	Baked Red Potatoes	Recommended Dietary Allowance
Energy	8.35% 242kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.14% 0.19g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	45% 32.5g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 11.6g	% 1.8g	g per day for Men 19-50 years
Fiber	67% 25.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.93% 331g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Feijoa vs Baked Red Potatoes:

• Raw Feijoa has 2.6 times more Vitamin C, 2 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 12 times more Vitamin B1, 2.8 times more Vitamin B2, 5.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Feijoa.
• Both Raw Feijoa and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Feijoa as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Feijoa vs Baked Red Potatoes:

• Raw Feijoa has 1.9 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.8 times more Copper, 5 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 3.2 times more Potassium and 6.7 times more Zinc than Raw Feijoa.
• Both Raw Feijoa and Baked Whole Red Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Feijoa has 1.9 times more Omega 3, 5.7 times more Sugars, 6.7 times more Fructose and 3.6 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate and 3.2 times more Protein than Raw Feijoa.
• Both Raw Feijoa as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.