Comparing Nutrients in 1 pound Feijoa VS Oranges

Macros Ratio

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

Macro Nutrients

	Feijoa	Oranges	Recommended Dietary Allowance
Energy	9.54% 277kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	41% 53.3g	130g per day for Men 19-50 years
Sugars	51.3% 37g	58.5% 42.4g	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	18.5% 13.4g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 13.3g	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	28.6% 11g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	21% 0.27mg	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	26% 104μg	34% 136μg	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	166% 149mg	268% 241mg	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	4.84% 0.73mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Oranges	Recommended Dietary Allowance
Calcium	7.7% 77mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	22.7% 0.2mg	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	7.94% 0.64mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	4.93% 0.11mg	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	12.3% 86mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10.6% 393g	3700g per day for Men 19-50 years

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

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

Comparison of macro-nutrients per 1 pound:

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