Comparing Nutrients in 1 pound 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	9.54% 277kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	68.4% 89g	130g per day for Men 19-50 years
Sugars	51.3% 37g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 13.3g	% 2.04g	g per day for Men 19-50 years
Fiber	76.4% 29g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.4% 348g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.