Comparing Nutrients in 100 grams Baked Potato Flesh VS Feijoa

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Feijoa	4%	6%	90%

Macro Nutrients

	Baked Potato Flesh	Feijoa	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.63% 0.11g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	11.3% 8.2g	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	NA	4.07% 2.95g	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	NA	% 2.32g	g per day for Men 19-50 years
Sucrose	NA	% 2.93g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	17% 6.4g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Feijoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	4.66% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5.15% 0.067mg	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	2.25% 9μg	5.75% 23μg	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	14.2% 13mg	36.6% 33mg	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	0.27% 0.04mg	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Feijoa	Recommended Dietary Allowance
Calcium	0.5% 5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	4% 0.036mg	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	4.38% 0.35mg	1.75% 0.14mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	3.65% 0.084mg	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	7.14% 50mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Feijoa per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Feijoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Feijoa:

• 100 grams of Baked Potato Flesh have 17.5 times more Vitamin B1, 4.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 4.5 times more Vitamin B6 than Feijoa.
• While 100 g of Raw Feijoa contain 2.6 times more Vitamin B9, 2.6 times more Vitamin C and 11.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin K
• 100 grams of Feijoa have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Baked Potatoes Flesh no Salt as well as Raw Feijoa have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Feijoa:

• 100 grams of Baked Potato Flesh have 6 times more Copper, 2.5 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium and 4.8 times more Zinc than Feijoa.
• Both Baked Potato Flesh and Feijoa contain similar levels of Water per 100 grams.
• 100 grams of Feijoa lack sufficient amounts of Iron and Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Feijoa lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 1.5 times more Energy, 1.4 times more Carbohydrate and 2.8 times more Protein than Feijoa.
• While 100 g of Raw Feijoa contain 4.8 times more Sugars and 4.3 times more Fiber than Baked Potatoes Flesh no Salt.
• 100 grams of Feijoa provide inadequate amounts of Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Feijoa provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.