Comparing Nutrients in 300 calories Feijoa VS Oranges

Weight per 300 calories

• Feijoa: 492g
• Oranges: 638g

Feijoa has 1.3 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Feijoa or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Feijoa	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.07g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 75g	57.7% 75g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	82.3% 59.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 14.4g	NA	g per day for Men 19-50 years
Fiber	83% 31.5g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.46% 0.03mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.8% 0.089mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	29.5% 0.38mg	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	48% 191μg	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	180% 162mg	377% 340mg	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	5.25% 0.79mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Oranges	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	32% 0.29mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44.3mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.98% 14.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	11% 410g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Feijoa vs Oranges:

• Raw Feijoa has more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 18.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9, 2.1 times more Vitamin C and 1.5 times more Vitamin E than Raw Feijoa.
• Both Raw Feijoa and Raw Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Feijoa as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Feijoa vs Oranges:

• Raw Feijoa has 2.6 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.4 times more Potassium, 1.5 times more Zinc and 1.4 times more Water than Raw Feijoa.
• Both Raw Feijoa and Raw Oranges have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Feijoa has 3.2 times more Omega 3, 4.6 times more Omega 6 and 2.1 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.5 times more Sugars and 1.7 times more Protein than Raw Feijoa.
• Both Raw Feijoa and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Feijoa as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.