Comparing Nutrients in 1 pound Feijoa VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Feijoa	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	9.54% 277kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.51% 0.5g	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	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	14% 18g	130g per day for Men 19-50 years
Sugars	51.3% 37g	15.6% 11.3g	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	18.5% 13.4g	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 13.3g	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	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	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.7% 77mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	29% 989mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Feijoa vs Cooked Ripe Red Tomatoes:

• Raw Feijoa has 1.8 times more Vitamin B5, 1.8 times more Vitamin B9, 1.4 times more Vitamin C and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 6 times more Vitamin B1, 1.8 times more Vitamin B3 and 3.5 times more Vitamin E than Raw Feijoa.
• Both Raw Feijoa and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Feijoa as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Feijoa vs Cooked Ripe Red Tomatoes:

• Raw Feijoa has 1.5 times more Calcium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Copper, 4.9 times more Iron, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Raw Feijoa.
• Both Raw Feijoa and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Feijoa has 3.4 times more Energy, 14.5 times more Omega 3, 3.8 times more Carbohydrate, 3.3 times more Sugars, 2.3 times more Fructose and 9.1 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Protein than Raw Feijoa.
• Both Raw Feijoa as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.