Comparing Nutrients in 300 calories Blueberries, canned, light syrup, drained VS Feijoa

Weight per 300 calories

• Blueberries, canned, light syrup, drained: 341g
• Feijoa: 492g

Blueberries, canned, light syrup, drained have 1.4 times more energy per 100g than Feijoa. It has average energy density when compared to other foods. Raw Feijoa having low energy density.

Discover which food has more nutrients per 300 calories - Blueberries, canned, light syrup, drained or Feijoa?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Feijoa	4%	6%	90%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Feijoa	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.13% 2.07g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77.3g	57.5% 75g	130g per day for Men 19-50 years
Sugars	82% 59.5g	55.6% 40.3g	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	39.6% 28.7g	20% 14.5g	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	% 29.4g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 14.4g	g per day for Men 19-50 years
Fiber	23.3% 8.86g	83% 31.5g	38g per day for Men 19-50 years
Protein	6.33% 3.55g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Feijoa	Recommended Dietary Allowance
Vitamin A	0.76% 6.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	2.46% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	6.8% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.73% 1.24mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	25.3% 0.33mg	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	1.7% 6.8μg	28.3% 113μg	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	1.9% 1.7mg	180% 162mg	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	31.4% 4.7mg	5.25% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 68μg	14.3% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Feijoa	Recommended Dietary Allowance
Calcium	2.05% 20.5mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	19.7% 0.18mg	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	18.3% 1.47mg	8.6% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.25% 13.6mg	10.5% 44.3mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	18% 0.41mg	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	5.84% 41mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	0.62% 0.34μg	NA	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.98% 14.8mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	6.98% 258g	11% 410g	3700g per day for Men 19-50 years

Blueberries, Canned, Light Syrup, Drained VS Feijoa Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blueberries, canned, light syrup, drained or Feijoa?

Lets compare vitamin content per 300 calories of Blueberries, canned, light syrup, drained vs Feijoa:

• 300 calories of Blueberries, canned, light syrup, drained have 5.3 times more Vitamin B1, 5.1 times more Vitamin B2, 6 times more Vitamin E and 3.9 times more Vitamin K than Feijoa.
• While 300 kcal of Raw Feijoa contain 8.2 times more Vitamin B5, 2 times more Vitamin B6, 16.6 times more Vitamin B9 and 94.9 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Feijoa provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• 300 calories of Feijoa have insufficient amounts of Vitamin B1 and Vitamin E
• Both Blueberries, canned, light syrup, drained as well as Raw Feijoa have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Blueberries, canned, light syrup, drained vs Feijoa:

• 300 calories of Blueberries, canned, light syrup, drained have 2.1 times more Iron and 3.6 times more Manganese than Feijoa.
• While 300 kcal of Raw Feijoa contain 4.1 times more Calcium, 3.2 times more Magnesium, 2.3 times more Phosphorus, 4.6 times more Potassium and 1.6 times more Water than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Feijoa contain similar levels of Copper per 300 calories.
• 300 calories of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Blueberries, canned, light syrup, drained as well as Raw Feijoa lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blueberries, canned, light syrup, drained have 1.8 times more Omega 3, 1.5 times more Sugars and 2 times more Fructose than Feijoa.
• While 300 kcal of Raw Feijoa contain 3.6 times more Fiber than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Feijoa offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Blueberries, canned, light syrup, drained as well as Raw Feijoa provide inadequate amounts of Omega 6 in 300 calories.