Comparing Nutrients in 14 ounces Breadfruit VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Breadfruit	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	14% 409kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.8% 108g	67% 87g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	108% 78.3g	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	51% 19.4g	23% 8.73g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	6.28% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	18% 0.23mg	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	14% 55.6μg	6.95% 27.8μg	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	128% 115mg	4.4% 3.97mg	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	2.65% 0.4mg	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	58.5% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	17% 0.15mg	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	26.8% 2.14mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	45.2% 1.04mg	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	17% 119mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	57% 1945mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.58% 280g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Sweetened Frozen Blueberries per 14 oz

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

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

• 14 ounces of Breadfruit have 5.5 times more Vitamin B1, 3.6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 29 times more Vitamin C than Sweetened Frozen Blueberries.
• While 14 oz of Sweetened Frozen Blueberries contain 1.7 times more Vitamin B2, 5.2 times more Vitamin E and 35.4 times more Vitamin K than Raw Breadfruit.
• 14 ounces of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Breadfruit as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Breadfruit vs Sweetened Frozen Blueberries:

• 14 ounces of Breadfruit have 2.2 times more Copper, 1.4 times more Iron, 12.5 times more Magnesium, 4.3 times more Phosphorus and 8.2 times more Potassium than Sweetened Frozen Blueberries.
• While 14 oz of Sweetened Frozen Blueberries contain 4.4 times more Manganese than Raw Breadfruit.
• 14 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Breadfruit as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Breadfruit have 1.2 times more Energy, 1.2 times more Carbohydrate and 2.2 times more Fiber than Sweetened Frozen Blueberries.
• While 14 oz of Sweetened Frozen Blueberries contain 1.8 times more Sugars than Raw Breadfruit.
• Both Raw Breadfruit as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.