Comparing Nutrients in 1 kilogram Feijoa VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Feijoa	Baked White Potatoes	Recommended Dietary Allowance
Energy	21% 610kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	113% 82g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 29.3g	% 4g	g per day for Men 19-50 years
Fiber	168% 64g	55.3% 21g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Baked White 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Baked White Potatoes	Recommended Dietary Allowance
Calcium	17% 170mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.5% 833g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Feijoa vs Baked White Potatoes:

• Raw Feijoa has 2.6 times more Vitamin C, 4 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8 times more Vitamin B1, 2.4 times more Vitamin B2, 5.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Feijoa.
• Both Raw Feijoa as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Feijoa vs Baked White Potatoes:

• Raw Feijoa has 1.7 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Copper, 4.6 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 3.9 times more Phosphorus, 3.2 times more Potassium and 5.8 times more Zinc than Raw Feijoa.
• Both Raw Feijoa and Baked Whole White 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, 5.4 times more Sugars, 8.2 times more Fructose and 3 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Energy, 1.4 times more Carbohydrate and 3 times more Protein than Raw Feijoa.
• Both Raw Feijoa as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.