Comparing Nutrients in 1 kilogram Breadfruit VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Breadfruit	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	35.5% 1030kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	152% 110g	105% 76g	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	37.2% 27g	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	% 39g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	129% 49g	29% 11g	38g per day for Men 19-50 years
Protein	19% 10.7g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.57mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	34% 0.44mg	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	20% 80μg	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	23.3% 21mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	17% 170mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	77.8% 0.7mg	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	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	33% 0.76mg	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	29% 980mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	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	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Cherries, sour, red, canned, water pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Breadfruit versus 1 kg of Cherries, sour, red, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Breadfruit vs Cherries, sour, red, canned, water pack, solids and liquids:

• 1 kilogram of Breadfruit has 6.5 times more Vitamin B1, 5.1 times more Vitamin B3, 4.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 13.8 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, water pack, solids and liquids contains more Vitamin A and 1.4 times more Vitamin B2 than Raw Breadfruit.
• 1 kilogram of Breadfruit have insufficient amounts of Vitamin A
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Breadfruit as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Breadfruit vs Cherries, sour, red, canned, water pack, solids and liquids:

• 1 kilogram of Breadfruit has 4.2 times more Magnesium, 3 times more Phosphorus and 5 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, water pack, solids and liquids contains 2.5 times more Iron, 1.3 times more Manganese and 1.3 times more Water than Raw Breadfruit.
• Both Breadfruit and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Copper per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Breadfruit as well as Cherries, sour, red, canned, water pack, 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 2.9 times more Energy, 3 times more Carbohydrate, 1.4 times more Sugars and 4.5 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy
• Both Raw Breadfruit as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.