Comparing Nutrients in 1 kilogram Boysenberries, canned, heavy syrup VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Boysenberries, canned, heavy syrup	4%	1%	95%
Breadfruit	4%	2%	94%

Macro Nutrients

	Boysenberries, canned, heavy syrup	Breadfruit	Recommended Dietary Allowance
Energy	30.3% 880kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	172% 223g	209% 271g	130g per day for Men 19-50 years
Sugars	NA	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	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	68.4% 26g	129% 49g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boysenberries, canned, heavy syrup	Breadfruit	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	91% 4.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	85% 340μg	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	69% 62mg	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	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boysenberries, canned, heavy syrup	Breadfruit	Recommended Dietary Allowance
Calcium	18% 180mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	53.8% 4.3mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	14.3% 100mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	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	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20.6% 763g	19% 707g	3700g per day for Men 19-50 years

Nutrient Comparison: Boysenberries, canned, heavy syrup VS Breadfruit per 1 kg

Compare the macro and micronutrient content in 1 kg of Boysenberries, canned, heavy syrup versus 1 kg of Breadfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boysenberries, canned, heavy syrup vs Breadfruit:

• 1 kilogram of Boysenberries, canned, heavy syrup has 2.4 times more Vitamin B9 than Breadfruit.
• While 1 kg of Raw Breadfruit contains 4.2 times more Vitamin B1, 3.9 times more Vitamin B3, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.7 times more Vitamin C than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Breadfruit provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Boysenberries, canned, heavy syrup 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 Boysenberries, canned, heavy syrup vs Breadfruit:

• 1 kilogram of Boysenberries, canned, heavy syrup has 4.2 times more Manganese than Breadfruit.
• While 1 kg of Raw Breadfruit contains 1.3 times more Iron, 2.3 times more Magnesium, 3 times more Phosphorus and 5.4 times more Potassium than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Breadfruit contain similar levels of Copper per one kilogram.
• 1 kilogram of Boysenberries, canned, heavy syrup lack sufficient amounts of Phosphorus
• Both Boysenberries, canned, heavy syrup as well as Raw Breadfruit lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Breadfruit contains 1.9 times more Fiber than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Breadfruit offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Boysenberries, canned, heavy syrup as well as Raw Breadfruit provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.