Comparing Nutrients in 1 kilogram Breadfruit VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Breadfruit	Canned Kidney Beans	Recommended Dietary Allowance
Energy	35.5% 1030kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	112% 145g	130g per day for Men 19-50 years
Sugars	152% 110g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	129% 49g	113% 43g	38g per day for Men 19-50 years
Protein	19% 10.7g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.57mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	57% 0.74mg	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	35% 140μg	90% 360μg	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	322% 290mg	13.3% 12mg	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	6.67% 1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	150% 1.35mg	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	67.5% 5.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	73% 1.68mg	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	43% 300mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	19% 707g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Breadfruit vs Canned Kidney Beans:

• Raw Breadfruit has 2.2 times more Vitamin B3, 3.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 24.2 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 8.2 times more Vitamin K than Raw Breadfruit.
• Both Raw Breadfruit and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Breadfruit as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Breadfruit vs Canned Kidney Beans:

• Raw Breadfruit has 2.1 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 2.8 times more Manganese, 3 times more Phosphorus, 1.5 times more Selenium, 148 times more Sodium and 3.8 times more Zinc than Raw Breadfruit.
• Both Raw Breadfruit and Canned All Types Kidney Beans have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Breadfruit has 1.2 times more Energy, 1.9 times more Carbohydrate and 5.9 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.6 times more Omega 3 and 4.9 times more Protein than Raw Breadfruit.
• Both Raw Breadfruit and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Raw Breadfruit as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.