Comparing Nutrients in 100 calories Feijoa VS Fruit cocktail, canned, heavy syrup, drained

Weight per 100 calories

• Feijoa: 164g
• Fruit cocktail, canned, heavy syrup, drained: 143g

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

Which food has more nutrients per 100 calories - Feijoa or Fruit cocktail, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Feijoa	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	2.97% 0.048g	0.45% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	20.7% 27g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	33.8% 24.5g	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	6.67% 4.84g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	6.4% 2.43g	38g per day for Men 19-50 years
Protein	2.08% 1.16g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.82% 0.01mg	2.26% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.27% 0.03mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.02% 0.48mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.64% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.45% 0.11mg	5.6% 0.073mg	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	9.43% 37.7μg	1.07% 4.3μg	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	60% 54mg	3% 2.7mg	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	1.75% 0.26mg	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.74μg	4.64% 5.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2.8% 28mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	13.7% 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	2.87% 0.23mg	5.18% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	1.7% 7.14mg	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	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	4.45% 31mg	2.45% 17mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.9mg	0.57% 8.57mg	1500mg per day for Men 19-50 years
Zinc	0.89% 0.098mg	1.04% 0.11mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Feijoa vs Fruit cocktail, canned, heavy syrup, drained:

• Raw Feijoa has 1.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 19.9 times more Vitamin C than Fruit cocktail, canned, heavy syrup, drained.
• While Fruit cocktail, canned, heavy syrup, drained contains more Vitamin A, 2.8 times more Vitamin B1 and 3.3 times more Vitamin E than Raw Feijoa.
• Both Raw Feijoa and Fruit cocktail, canned, heavy syrup, drained have similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 100 kcal.
• Both Raw Feijoa as well as Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Feijoa vs Fruit cocktail, canned, heavy syrup, drained:

• Raw Feijoa has 2.8 times more Calcium, 2.1 times more Magnesium, 1.8 times more Phosphorus and 2.2 times more Potassium than Fruit cocktail, canned, heavy syrup, drained.
• While Fruit cocktail, canned, heavy syrup, drained contains 2.1 times more Copper and 1.8 times more Iron than Raw Feijoa.
• Both Raw Feijoa and Fruit cocktail, canned, heavy syrup, drained have similar amounts of Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Feijoa has 6.7 times more Omega 3, 3.3 times more Omega 6, 4.3 times more Fiber and 1.7 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• While Fruit cocktail, canned, heavy syrup, drained contains 1.8 times more Sugars than Raw Feijoa.
• Both Raw Feijoa and Fruit cocktail, canned, heavy syrup, drained have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Feijoa as well as Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.