Comparing Nutrients in 1 kilogram Feijoa VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Feijoa	Cassava	Recommended Dietary Allowance
Energy	21% 610kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	293% 381g	130g per day for Men 19-50 years
Sugars	113% 82g	23.4% 17g	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	40.7% 29.5g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 29.3g	NA	g per day for Men 19-50 years
Fiber	168% 64g	47.4% 18g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	67.7% 0.88mg	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	57.5% 230μg	67.5% 270μg	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	366% 329mg	229% 206mg	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	10.7% 1.6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Cassava	Recommended Dietary Allowance
Calcium	17% 170mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	111% 1mg	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	17.5% 1.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	167% 3.84mg	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	27% 190mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.5% 833g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Feijoa VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Feijoa versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Feijoa vs Cassava:

• 1 kilogram of Feijoa has 2.2 times more Vitamin B5, 1.6 times more Vitamin C and 1.8 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 14.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Feijoa.
• Both Feijoa and Cassava provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Feijoa have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Raw Feijoa as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Feijoa vs Cassava:

• 1 kilogram of Feijoa has 1.4 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.8 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 4.6 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 5.7 times more Zinc than Raw Feijoa.
• 1 kilogram of Feijoa lack sufficient amounts of Iron and Zinc
• Both Raw Feijoa as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Feijoa has 4.8 times more Sugars and 3.6 times more Fiber than Cassava.
• While 1 kg of Raw Cassava contains 2.6 times more Energy, 2.5 times more Carbohydrate and 1.9 times more Protein than Raw Feijoa.
• 1 kilogram of Feijoa provide inadequate amounts of Protein
• Both Raw Feijoa as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.