Comparing Nutrients in 1 kilogram Breadfruit VS Blueberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Breadfruit	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	35.5% 1030kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	170% 221g	130g per day for Men 19-50 years
Sugars	152% 110g	282% 205g	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	129% 49g	42% 16g	38g per day for Men 19-50 years
Protein	19% 10.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.57mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	27.7% 0.36mg	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	5% 20μg	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	12.2% 11mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	17% 170mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	59% 0.53mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	88.3% 2.03mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19% 707g	20.8% 768g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Blueberries, canned, heavy syrup, solids and liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Breadfruit vs Blueberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Breadfruit has 3.2 times more Vitamin B1, 8 times more Vitamin B3, 5.1 times more Vitamin B5, 2.8 times more Vitamin B6, 7 times more Vitamin B9 and 26.4 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blueberries, canned, heavy syrup, solids and liquids contains 1.8 times more Vitamin B2, 3.8 times more Vitamin E and 12.8 times more Vitamin K than Raw Breadfruit.
• 1 kilogram of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Breadfruit as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Breadfruit vs Blueberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Breadfruit has 1.6 times more Copper, 1.6 times more Iron, 6.3 times more Magnesium, 3 times more Phosphorus and 12.3 times more Potassium than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blueberries, canned, heavy syrup, solids and liquids contains 3.4 times more Manganese than Raw Breadfruit.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Breadfruit as well as Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breadfruit has 1.2 times more Carbohydrate and 3.1 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blueberries, canned, heavy syrup, solids and liquids contains 3.2 times more Omega 3 and 1.9 times more Sugars than Raw Breadfruit.
• Both Breadfruit and Blueberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Breadfruit provide inadequate amounts of Omega 3
• Both Raw Breadfruit as well as Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 and Protein in one kilogram.