Comparing Nutrients in 500 calories Blueberries, wild, canned, heavy syrup, drained VS Feijoa

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Feijoa: 820g

Blueberries, wild, canned, heavy syrup, drained have 1.8 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 500 calories - Blueberries, wild, canned, heavy syrup, drained or Feijoa?

Macros Ratio

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

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Feijoa	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	NA	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	5.16% 0.88g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	96% 125g	130g per day for Men 19-50 years
Sugars	124% 90g	93% 67.2g	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	58% 42g	33.4% 24g	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	% 47g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.047g	% 24g	g per day for Men 19-50 years
Fiber	60.3% 23g	138% 52.5g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Feijoa	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	4.1% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	42.2% 0.55mg	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	9.35% 37.4μg	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	300% 270mg	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	NA	8.74% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	24% 28.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Feijoa	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	32.8% 0.3mg	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	129% 10.3mg	14.3% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	17.6% 73.8mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	30% 0.69mg	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	9.35% 65.4mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	1.64% 24.6mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	4.47% 0.49mg	11mg per day for Men 19-50 years
Water	8.92% 330g	18.4% 683g	3700g per day for Men 19-50 years

Blueberries, Wild, Canned, Heavy Syrup, Drained VS Feijoa Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Feijoa?

Lets compare vitamin content per 500 calories of Blueberries, wild, canned, heavy syrup, drained vs Feijoa:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 3.1 times more Vitamin B1, 9.9 times more Vitamin B2 and 2.4 times more Vitamin K than Feijoa.
• While 500 kcal of Raw Feijoa contain 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.
• Both Blueberries, wild, canned, heavy syrup, drained and Feijoa provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• 500 calories of Feijoa have insufficient amounts of Vitamin B1

Comparing minerals per 500 calories for Blueberries, wild, canned, heavy syrup, drained vs Feijoa:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 9 times more Iron and 15.6 times more Manganese than Feijoa.
• While 500 kcal of Raw Feijoa contain 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.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Feijoa lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Sugars and 1.7 times more Fructose than Feijoa.
• While 500 kcal of Raw Feijoa contain 2.3 times more Fiber and 2.2 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Feijoa offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein