Comparing Nutrients in 1 kilogram Blueberries VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Breadfruit	4%	2%	94%

Macro Nutrients

	Blueberries	Breadfruit	Recommended Dietary Allowance
Energy	19.7% 570kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	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	111% 145g	209% 271g	130g per day for Men 19-50 years
Sugars	137% 100g	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	68.6% 49.7g	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	% 48.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	63% 24g	129% 49g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Breadfruit	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	91% 4.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	108% 97mg	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	38% 5.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Breadfruit	Recommended Dietary Allowance
Calcium	6% 60mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	35% 2.8mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	17% 120mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	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	14.5% 1.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	22.8% 842g	19% 707g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Breadfruit per 1 kg

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

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

• 1 kilogram of Blueberries has 1.4 times more Vitamin B2, 5.7 times more Vitamin E and 38.6 times more Vitamin K than Breadfruit.
• While 1 kg of Raw Breadfruit contains 3 times more Vitamin B1, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 3 times more Vitamin C than Raw Blueberries.
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• 1 kilogram of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Blueberries 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 Blueberries vs Breadfruit:

• 1 kilogram of Blueberries has 5.6 times more Manganese than Breadfruit.
• While 1 kg of Raw Breadfruit contains 1.5 times more Copper, 1.9 times more Iron, 4.2 times more Magnesium, 2.5 times more Phosphorus and 6.4 times more Potassium than Raw Blueberries.
• 1 kilogram of Blueberries lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Blueberries as well as Raw Breadfruit lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries has 3.2 times more Omega 3 than Breadfruit.
• While 1 kg of Raw Breadfruit contains 1.8 times more Energy, 1.9 times more Carbohydrate and 2 times more Fiber than Raw Blueberries.
• Both Blueberries and Breadfruit offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Blueberries provide inadequate amounts of Energy
• 1 kilogram of Breadfruit provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw Breadfruit provide inadequate amounts of Omega 6 and Protein in one kilogram.