Comparing Nutrients in 5 ounces Feijoa VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Feijoa	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3% 86.5kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	8.43% 11g	130g per day for Men 19-50 years
Sugars	16% 11.6g	7.98% 5.8g	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	5.77% 4.2g	0.55% 0.4g	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	% 3.3g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 4.15g	% 4.88g	g per day for Men 19-50 years
Fiber	24% 9.07g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.8% 1g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.71% 0.009mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	9.16% 0.12mg	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	8.15% 32.6μg	3.9% 15.6μg	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	52% 46.6mg	3.62% 3.26mg	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	1.5% 0.23mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	13% 0.12mg	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	2.5% 0.2mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	10.3% 0.24mg	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	3.85% 27mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Feijoa VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Feijoa versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Feijoa vs Cooked Frozen Carrots:

• 5 ounces of Feijoa have 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 14.3 times more Vitamin C than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 6.3 times more Vitamin E and 3.9 times more Vitamin K than Raw Feijoa.
• 5 ounces of Feijoa have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Raw Feijoa as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Feijoa vs Cooked Frozen Carrots:

• 5 oz of Boiled and Drained Frozen Carrots contain 2.1 times more Calcium, 2.3 times more Copper, 3.8 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 19.7 times more Sodium and 5.8 times more Zinc than Raw Feijoa.
• Both Feijoa and Cooked Frozen Carrots contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Feijoa lack sufficient amounts of Calcium, Iron and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Feijoa have 1.6 times more Energy, 2 times more Carbohydrate, 2 times more Sugars, 10.5 times more Fructose and 1.9 times more Fiber than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Omega 3 than Raw Feijoa.
• 5 ounces of Feijoa provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Raw Feijoa as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in five ounces.