Comparing Nutrients in 1 kilogram Feijoa VS Oranges

Macros Ratio

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

Macro Nutrients

	Feijoa	Oranges	Recommended Dietary Allowance
Energy	21% 610kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	90% 118g	130g per day for Men 19-50 years
Sugars	113% 82g	129% 94g	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	63% 24g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	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	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Oranges	Recommended Dietary Allowance
Calcium	17% 170mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	50% 0.45mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.5% 833g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Feijoa as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Feijoa as well as Raw Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Feijoa as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.