Comparing Nutrients in 500 calories Feijoa VS Oranges with Peel

Weight per 500 calories

• Feijoa: 820g
• Oranges with Peel: 794g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Feijoa or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Feijoa	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	95% 123g	130g per day for Men 19-50 years
Sugars	93% 67.2g	NA	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	33.4% 24g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	138% 52.5g	94% 35.7g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.1% 0.049mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.2% 0.55mg	56.8% 0.74mg	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	47% 189μg	59.5% 238μg	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	300% 270mg	626% 563mg	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	8.74% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 139mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	50.3% 0.45mg	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	14.3% 1.15mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	17.6% 73.8mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	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	22.2% 156mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.47% 0.49mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	18.4% 683g	17.7% 653g	3700g per day for Men 19-50 years

Feijoa VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Feijoa or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Feijoa vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain more Vitamin A, 16.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Feijoa.
• 500 calories of Feijoa have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Feijoa as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Feijoa vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 4 times more Calcium, 1.5 times more Copper, 5.5 times more Iron and 1.5 times more Magnesium than Raw Feijoa.
• Both Feijoa and Oranges with Peel contain similar levels of Phosphorus, Potassium and Water per 500 calories.
• Both Raw Feijoa as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Feijoa have 1.9 times more Omega 3 and 1.5 times more Fiber than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.8 times more Protein than Raw Feijoa.
• Both Feijoa and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Feijoa as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 500 calories.