Comparing Nutrients in 1 kilogram Breadfruit VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Carissa	3%	17%	80%

Macro Nutrients

	Breadfruit	Carissa	Recommended Dietary Allowance
Energy	35.5% 1030kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	NA	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	105% 136g	130g per day for Men 19-50 years
Sugars	152% 110g	NA	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	NA	38g per day for Men 19-50 years
Protein	19% 10.7g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Carissa	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	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	NA	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	NA	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	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Carissa	Recommended Dietary Allowance
Calcium	17% 170mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	233% 2.1mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	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	NA	11mg per day for Men 19-50 years
Water	19% 707g	22.7% 842g	3700g per day for Men 19-50 years

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

• Raw Breadfruit has 2.8 times more Vitamin B1 and 4.5 times more Vitamin B3 than Raw Carissa.
• While Raw Carissa contains 2 times more Vitamin B2 and 1.3 times more Vitamin C than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Breadfruit vs Carissa:

• Raw Breadfruit has 1.5 times more Calcium, 1.6 times more Magnesium, 4.3 times more Phosphorus and 1.9 times more Potassium than Raw Carissa.
• While Raw Carissa contains 2.5 times more Copper and 2.4 times more Iron than Raw Breadfruit.
• Both Raw Breadfruit and Raw Carissa have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Breadfruit has 1.7 times more Energy, 2 times more Carbohydrate and 2.1 times more Protein than Raw Carissa.
• While Raw Carissa contains 5.7 times more Fat than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Carissa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.