Comparing Nutrients in 7 ounces Feijoa VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Feijoa	Roasted Almonds	Recommended Dietary Allowance
Energy	4.17% 121kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	32% 41.7g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	13.3% 9.64g	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	8.07% 5.85g	0.027% 0.02g	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	% 4.6g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 9.43g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	57% 21.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	20.8% 0.27mg	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	11.4% 45.6μg	27.3% 109μg	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	72.5% 65.3mg	0% 0mg	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	2.1% 0.32mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	242% 2.2mg	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	3.47% 0.28mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	193% 4.43mg	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	5.4% 37.7mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Feijoa vs Roasted Almonds:

• Raw Feijoa has more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.8 times more Vitamin B1, 66.5 times more Vitamin B2, 12.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9 and 149.4 times more Vitamin E than Raw Feijoa.
• Both Raw Feijoa as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Feijoa vs Roasted Almonds:

• Raw Feijoa has 34.6 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.8 times more Calcium, 30.5 times more Copper, 26.6 times more Iron, 31 times more Magnesium, 26.6 times more Manganese, 24.8 times more Phosphorus, 4.1 times more Potassium and 55.2 times more Zinc than Raw Feijoa.

Comparison of macro-nutrients per 7 ounces:

• Raw Feijoa has 2.9 times more Omega 3, 1.7 times more Sugars and 295 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.8 times more Energy, 125.1 times more Fat, 39.3 times more Saturated Fat, 121 times more Omega 6, 1.4 times more Carbohydrate, 1.7 times more Fiber and 29.5 times more Protein than Raw Feijoa.
• Both Raw Feijoa as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.