Comparing Nutrients in 14 ounces Breadfruit VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Breadfruit	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	14% 409kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.35% 0.06g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	41.6% 30g	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	14.8% 10.7g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	51% 19.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	13.4% 0.17mg	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	7.94% 31.8μg	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	9.26% 8.33mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	31% 0.28mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	13% 0.3mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	57% 1945mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	7.58% 280g	9.65% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Cherries, sour, red, canned, water pack, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Breadfruit versus 14 oz of Cherries, sour, red, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Breadfruit vs Cherries, sour, red, canned, water pack, solids and liquids:

• 14 ounces of Breadfruit have 6.5 times more Vitamin B1, 5.1 times more Vitamin B3, 4.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 13.8 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• While 14 oz of Cherries, sour, red, canned, water pack, solids and liquids contain more Vitamin A and 1.4 times more Vitamin B2 than Raw Breadfruit.
• 14 ounces of Breadfruit have insufficient amounts of Vitamin A
• 14 ounces of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Breadfruit as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Breadfruit vs Cherries, sour, red, canned, water pack, solids and liquids:

• 14 ounces of Breadfruit have 4.2 times more Magnesium, 3 times more Phosphorus and 5 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• While 14 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 2.5 times more Iron, 1.3 times more Manganese and 1.3 times more Water than Raw Breadfruit.
• Both Breadfruit and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Copper per 14 ounces.
• 14 ounces of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Breadfruit as well as Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Breadfruit have 2.9 times more Energy, 3 times more Carbohydrate, 1.4 times more Sugars and 4.5 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• 14 ounces of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy
• Both Raw Breadfruit as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.