Comparing Nutrients in 14 ounces Breadfruit VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Breadfruit	Red Sour Cherries	Recommended Dietary Allowance
Energy	14% 409kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.07% 0.18g	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	37% 48.3g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	46.5% 33.7g	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	19.2% 14g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.18g	g per day for Men 19-50 years
Fiber	51% 19.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	11.4% 0.57mg	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	44% 39.7mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Red Sour Cherries	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	46% 0.41mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	19.3% 0.44mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	57% 1945mg	20% 687mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	7.58% 280g	9.24% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Breadfruit vs Red Sour Cherries:

• Raw Breadfruit has 3.7 times more Vitamin B1, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain more Vitamin A, 1.3 times more Vitamin B2 and 4.2 times more Vitamin K than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Breadfruit vs Red Sour Cherries:

• Raw Breadfruit has 1.7 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium and more Selenium than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 1.9 times more Manganese than Raw Breadfruit.
• Both Raw Breadfruit and Raw Red Sour Cherries have similar amounts of Calcium, Copper, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Breadfruit has 2.1 times more Energy, 2.2 times more Carbohydrate, 1.3 times more Sugars and 3.1 times more Fiber than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 2.4 times more Omega 3 than Raw Breadfruit.
• Both Raw Breadfruit and Raw Red Sour Cherries have similar amounts of Protein per 14 oz.
• Both Raw Breadfruit as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.