Comparing Nutrients in 100 grams Feijoa VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Feijoa	Valencia Oranges	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	9.15% 12g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	4.07% 2.95g	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	% 2.32g	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.66% 0.23mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	4.85% 0.063mg	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	5.75% 23μg	9.75% 39μg	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	36.6% 33mg	54% 48.5mg	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	1.07% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.7% 17mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	4.1% 0.037mg	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	1.75% 0.14mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	1% 0.023mg	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	2.7% 19mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Feijoa vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 14.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Feijoa.
• Both Raw Feijoa and Raw Valencia Oranges have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Feijoa as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Feijoa vs Valencia Oranges:

• Raw Feijoa has 1.6 times more Iron and 3.7 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Calcium than Raw Feijoa.
• Both Raw Feijoa and Raw Valencia Oranges have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 100 g.
• Both Raw Feijoa as well as Raw Valencia Oranges have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Feijoa has 1.2 times more Energy, 1.8 times more Omega 3, 1.3 times more Carbohydrate and 2.6 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Protein than Raw Feijoa.
• Both Raw Feijoa as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.