Comparing Nutrients in 14 ounces Breadfruit VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Carissa	3%	17%	80%

Macro Nutrients

	Breadfruit	Carissa	Recommended Dietary Allowance
Energy	14% 409kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	NA	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	NA	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	41.6% 54g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	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	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	NA	38g per day for Men 19-50 years
Protein	7.6% 4.25g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Carissa	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	NA	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	NA	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	168% 151mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Carissa	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	93% 0.83mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	17% 119mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	57% 1945mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	NA	11mg per day for Men 19-50 years
Water	7.58% 280g	9.03% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Breadfruit vs Carissa:

• Raw Breadfruit has 2.8 times more Vitamin B1 and 4.5 times more Vitamin B3 than Raw Carissa.
• While Raw Carissa contains 2 times more Vitamin B2 and 1.3 times more Vitamin C than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Breadfruit vs Carissa:

• Raw Breadfruit has 1.5 times more Calcium, 1.6 times more Magnesium, 4.3 times more Phosphorus and 1.9 times more Potassium than Raw Carissa.
• While Raw Carissa contains 2.5 times more Copper and 2.4 times more Iron than Raw Breadfruit.
• Both Raw Breadfruit and Raw Carissa have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Breadfruit has 1.7 times more Energy, 2 times more Carbohydrate and 2.1 times more Protein than Raw Carissa.
• While Raw Carissa contains 5.7 times more Fat than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Carissa have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.