Comparing Nutrients in 5 ounces Blanched Almonds VS Feijoa

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Feijoa	4%	6%	90%

Macro Nutrients

	Blanched Almonds	Feijoa	Recommended Dietary Allowance
Energy	29% 836kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	16% 11.6g	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	0% 0g	5.77% 4.2g	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	% 0.043g	% 3.3g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 4.15g	g per day for Men 19-50 years
Fiber	37% 14g	24% 9.07g	38g per day for Men 19-50 years
Protein	54% 30.3g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Feijoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	7.3% 0.095mg	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	17.4% 69.5μg	8.15% 32.6μg	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	0% 0mg	52% 46.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Feijoa	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	5.67% 0.051mg	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	58% 4.65mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	5.18% 0.12mg	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	97% 682mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Feijoa:

• Blanched Almonds have 31.8 times more Vitamin B1, 39.5 times more Vitamin B2, 11.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 148.4 times more Vitamin E than Raw Feijoa.
• While Raw Feijoa contains more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Feijoa have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Feijoa:

• Blanched Almonds have 13.9 times more Calcium, 28.5 times more Copper, 23.4 times more Iron, 29.8 times more Magnesium, 21.8 times more Manganese, 25.3 times more Phosphorus, 3.8 times more Potassium, 6.3 times more Sodium and 49.5 times more Zinc than Raw Feijoa.
• While Raw Feijoa contains 18.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 9.7 times more Energy, 125 times more Fat, 38 times more Saturated Fat, 115.6 times more Omega 6, 1.2 times more Carbohydrate, 1.5 times more Fiber and 30.1 times more Protein than Raw Feijoa.
• While Raw Feijoa contains 7.3 times more Omega 3, 1.8 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Feijoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.