Comparing Nutrients in 1 kilogram 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	21% 610kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	151% 196g	130g per day for Men 19-50 years
Sugars	113% 82g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 29.3g	% 4.5g	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	41% 23g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Baked Red Potatoes	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	163% 2.12mg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	17% 170mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22.5% 833g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Feijoa as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.