Comparing Nutrients in 1 kilogram Red Sour Cherries VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Breadfruit	4%	2%	94%

Macro Nutrients

	Red Sour Cherries	Breadfruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	94% 122g	209% 271g	130g per day for Men 19-50 years
Sugars	117% 85g	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	48.4% 35g	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	% 41.8g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	42% 16g	129% 49g	38g per day for Men 19-50 years
Protein	18% 10g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Breadfruit	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	91% 4.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	20% 80μg	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	111% 100mg	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	4.67% 0.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Breadfruit	Recommended Dietary Allowance
Calcium	16% 160mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	40% 3.2mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	21.4% 150mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	9.1% 1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.3% 861g	19% 707g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Breadfruit per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Sour Cherries versus 1 kg of Breadfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Sour Cherries vs Breadfruit:

• 1 kilogram of Red Sour Cherries has more Vitamin A and 1.3 times more Vitamin B2 than Breadfruit.
• While 1 kg of Raw Breadfruit contains 3.7 times more Vitamin B1, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Red Sour Cherries.
• 1 kilogram of Breadfruit have insufficient amounts of Vitamin A
• Both Raw Red Sour Cherries as well as Raw Breadfruit have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Red Sour Cherries vs Breadfruit:

• 1 kilogram of Red Sour Cherries has 1.2 times more Copper, 1.9 times more Manganese and 1.2 times more Water than Breadfruit.
• While 1 kg of Raw Breadfruit contains 1.7 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus and 2.8 times more Potassium than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Raw Breadfruit lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Sour Cherries has 2.4 times more Omega 3 than Breadfruit.
• While 1 kg of Raw Breadfruit contains 2.1 times more Energy, 2.2 times more Carbohydrate, 1.3 times more Sugars and 3.1 times more Fiber than Raw Red Sour Cherries.
• 1 kilogram of Red Sour Cherries provide inadequate amounts of Energy
• 1 kilogram of Breadfruit provide inadequate amounts of Omega 3
• Both Raw Red Sour Cherries as well as Raw Breadfruit provide inadequate amounts of Omega 6 and Protein in one kilogram.