Comparing Nutrients in 14 ounces Frozen Blueberries VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Breadfruit	4%	2%	94%

Macro Nutrients

	Frozen Blueberries	Breadfruit	Recommended Dietary Allowance
Energy	6.98% 202kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	82.8% 108g	130g per day for Men 19-50 years
Sugars	46.3% 33.5g	60.2% 43.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	51% 19.4g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Breadfruit	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	30.5% 0.4mg	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	6.95% 27.8μg	14% 55.6μg	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	11% 9.92mg	128% 115mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Breadfruit	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	37% 0.33mg	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	8.93% 0.71mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	10.4% 0.24mg	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	6.24% 43.7mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	57% 1945mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.58% 280g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Breadfruit per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Blueberries versus 14 oz of Breadfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Blueberries vs Breadfruit:

• 14 ounces of Frozen Blueberries have 1.2 times more Vitamin B2, 4.8 times more Vitamin E and 32.8 times more Vitamin K than Breadfruit.
• While 14 oz of Raw Breadfruit contain 3.4 times more Vitamin B1, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 11.6 times more Vitamin C than Frozen Blueberries.
• 14 ounces of Frozen Blueberries have insufficient amounts of Vitamin B9
• 14 ounces of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Blueberries as well as Raw Breadfruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Blueberries vs Breadfruit:

• 14 ounces of Frozen Blueberries have 2.5 times more Manganese and 1.2 times more Water than Breadfruit.
• While 14 oz of Raw Breadfruit contain 2.5 times more Copper, 3 times more Iron, 5 times more Magnesium, 2.7 times more Phosphorus and 9.1 times more Potassium than Frozen Blueberries.
• 14 ounces of Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Frozen Blueberries as well as Raw Breadfruit lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Blueberries have 6.2 times more Omega 3 than Breadfruit.
• While 14 oz of Raw Breadfruit contain 2 times more Energy, 2.2 times more Carbohydrate, 1.3 times more Sugars and 1.8 times more Fiber than Frozen Blueberries.
• 14 ounces of Frozen Blueberries provide inadequate amounts of Energy
• 14 ounces of Breadfruit provide inadequate amounts of Omega 3
• Both Frozen Blueberries as well as Raw Breadfruit provide inadequate amounts of Omega 6 and Protein in 14 ounces.