Comparing Nutrients in 1 kilogram Blackberries VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Breadfruit	4%	2%	94%

Macro Nutrients

	Blackberries	Breadfruit	Recommended Dietary Allowance
Energy	15% 430kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	209% 271g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	152% 110g	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	33% 24g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	139% 53g	129% 49g	38g per day for Men 19-50 years
Protein	25% 14g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Breadfruit	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	91% 4.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	77% 1mg	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	62.5% 250μg	35% 140μg	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	233% 210mg	322% 290mg	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	78% 11.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Breadfruit	Recommended Dietary Allowance
Calcium	29% 290mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	93% 0.84mg	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	77.5% 6.2mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	281% 6.46mg	26% 0.6mg	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	31.4% 220mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24% 882g	19% 707g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Breadfruit per 1 kg

Compare the macro and micronutrient content in 1 kg of Blackberries versus 1 kg of Breadfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blackberries vs Breadfruit:

• 1 kilogram of Blackberries has 1.8 times more Vitamin B9, 11.7 times more Vitamin E and 39.6 times more Vitamin K than Breadfruit.
• While 1 kg of Raw Breadfruit contains 5.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Blackberries.
• 1 kilogram of Blackberries have insufficient amounts of Vitamin B1
• 1 kilogram of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Blackberries as well as Raw Breadfruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blackberries vs Breadfruit:

• 1 kilogram of Blackberries has 1.7 times more Calcium, 2 times more Copper, 10.8 times more Manganese, 4.4 times more Zinc and 1.2 times more Water than Breadfruit.
• While 1 kg of Raw Breadfruit contains 1.4 times more Phosphorus and 3 times more Potassium than Raw Blackberries.
• Both Blackberries and Breadfruit contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Breadfruit lack sufficient amounts of Calcium and Zinc
• Both Raw Blackberries as well as Raw Breadfruit lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blackberries has 5.2 times more Omega 3 and 1.3 times more Protein than Breadfruit.
• While 1 kg of Raw Breadfruit contains 2.4 times more Energy, 2.8 times more Carbohydrate and 2.3 times more Sugars than Raw Blackberries.
• Both Blackberries and Breadfruit offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Blackberries provide inadequate amounts of Energy
• 1 kilogram of Breadfruit provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Raw Breadfruit provide inadequate amounts of Omega 6 in one kilogram.