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

Weight per 300 calories

• Feijoa: 492g
• Blueberries, wild, canned, heavy syrup, drained: 280g

Blueberries, wild, canned, heavy syrup, drained have 1.8 times more energy per unit of mass than Raw Feijoa, which is average in comparison to other foods. Feijoa having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Feijoa	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.07g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	NA	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.5% 75g	61% 79.4g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	74.6% 54g	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	20% 14.5g	35% 25.3g	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	% 11.4g	% 28.3g	g per day for Men 19-50 years
Sucrose	% 14.4g	% 0.028g	g per day for Men 19-50 years
Fiber	83% 31.5g	36% 13.7g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.46% 0.03mg	7.7% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.8% 0.089mg	67.5% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	7.55% 0.098mg	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	28.3% 113μg	5.6% 22.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	180% 162mg	0.93% 0.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.25% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17.2μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	5.33% 53.3mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	NA	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	8.6% 0.69mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44.3mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	280% 6.45mg	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	13.3% 93mg	5.6% 39.3mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.98% 14.8mg	0.19% 2.8mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	3.06% 0.34mg	11mg per day for Men 19-50 years
Water	11% 410g	5.35% 198g	3700g per day for Men 19-50 years

Feijoa VS Blueberries, Wild, Canned, Heavy Syrup, Drained Nutrients Per 300 Kcal

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

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

• 300 calories of Feijoa have 10 times more Vitamin B5, 3.4 times more Vitamin B6, 5 times more Vitamin B9 and 192.4 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While 300 kcal of Blueberries, wild, canned, heavy syrup, drained contain 3.1 times more Vitamin B1, 9.9 times more Vitamin B2 and 2.4 times more Vitamin K than Raw Feijoa.
• Both Feijoa and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Feijoa have insufficient amounts of Vitamin B1
• 300 calories of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C

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

• 300 calories of Feijoa have 1.6 times more Calcium, 2.6 times more Magnesium, 2.4 times more Phosphorus, 6.6 times more Potassium and 2.1 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While 300 kcal of Blueberries, wild, canned, heavy syrup, drained contain 9 times more Iron and 15.6 times more Manganese than Raw Feijoa.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Feijoa as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Feijoa have 2.3 times more Fiber and 2.2 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While 300 kcal of Blueberries, wild, canned, heavy syrup, drained contain 1.3 times more Sugars and 1.7 times more Fructose than Raw Feijoa.
• Both Feijoa and Blueberries, wild, canned, heavy syrup, drained offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein