Comparing Nutrients in 1 kilogram Watermelon VS Feijoa

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Feijoa	4%	6%	90%

Macro Nutrients

	Watermelon	Feijoa	Recommended Dietary Allowance
Energy	10.3% 300kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	117% 152g	130g per day for Men 19-50 years
Sugars	85.5% 62g	113% 82g	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	46.3% 33.6g	40.7% 29.5g	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	% 16g	% 23g	g per day for Men 19-50 years
Sucrose	% 12g	% 29.3g	g per day for Men 19-50 years
Fiber	10.5% 4g	168% 64g	38g per day for Men 19-50 years
Protein	11% 6.1g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Feijoa	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	51.5% 0.67mg	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	7.5% 30μg	57.5% 230μg	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	90% 81mg	366% 329mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Feijoa	Recommended Dietary Allowance
Calcium	7% 70mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	30% 2.4mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	36.5% 0.84mg	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	15.7% 110mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22.5% 833g	3700g per day for Men 19-50 years

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

• Raw Watermelon has more Vitamin A and 5.5 times more Vitamin B1 than Raw Feijoa.
• While Raw Feijoa contains 1.7 times more Vitamin B3, 1.5 times more Vitamin B6, 7.7 times more Vitamin B9, 4.1 times more Vitamin C, 3.2 times more Vitamin E and 35 times more Vitamin K than Raw Watermelon.
• Both Raw Watermelon and Raw Feijoa have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Raw Watermelon as well as Raw Feijoa have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Watermelon vs Feijoa:

• Raw Watermelon has 1.7 times more Iron than Raw Feijoa.
• While Raw Feijoa contains 2.4 times more Calcium, 2.2 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Potassium than Raw Watermelon.
• Both Raw Watermelon and Raw Feijoa have similar amounts of Copper, Magnesium and Water per 1 kg.
• Both Raw Watermelon as well as Raw Feijoa have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Feijoa contains 2 times more Energy, more Omega 3, 2 times more Carbohydrate, 1.3 times more Sugars and 16 times more Fiber than Raw Watermelon.
• Both Raw Watermelon and Raw Feijoa have similar amounts of Fructose and Protein per 1 kg.
• Both Raw Watermelon as well as Raw Feijoa have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.