Comparing Nutrients in 1 pound Baked Red Potatoes VS Feijoa

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Feijoa	4%	6%	90%

Macro Nutrients

	Baked Red Potatoes	Feijoa	Recommended Dietary Allowance
Energy	13.6% 395kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	53% 69g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	51.3% 37g	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	2.75% 2g	18.5% 13.4g	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	% 2.5g	% 10.5g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 13.3g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	76.4% 29g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Feijoa	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	23.4% 0.3mg	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	30.6% 122μg	26% 104μg	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	63.5% 57mg	166% 149mg	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	2.4% 0.36mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Feijoa	Recommended Dietary Allowance
Calcium	4.1% 41mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	18% 0.16mg	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	39.7% 3.18mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	16.6% 0.38mg	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	46.7% 327mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Feijoa per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Feijoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Feijoa:

• 1 pound of Baked Red Potatoes has 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 Feijoa.
• While 1 lb of Raw Feijoa contains 2.6 times more Vitamin C and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Feijoa provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Feijoa have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Baked Whole Red Potatoes as well as Raw Feijoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Feijoa:

• 1 pound of Baked Red Potatoes has 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 Feijoa.
• Both Baked Red Potatoes and Feijoa contain similar levels of Water per one pound.
• 1 pound of Feijoa lack sufficient amounts of Iron and Zinc
• Both Baked Whole Red Potatoes as well as Raw Feijoa lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.4 times more Energy, 1.3 times more Carbohydrate and 3.2 times more Protein than Feijoa.
• While 1 lb of Raw Feijoa contains 5.7 times more Sugars, 6.7 times more Fructose and 3.6 times more Fiber than Baked Whole Red Potatoes.
• 1 pound of Feijoa provide inadequate amounts of Protein
• Both Baked Whole Red Potatoes as well as Raw Feijoa provide inadequate amounts of Omega 3 and Omega 6 in one pound.