Comparing Nutrients in 1 pound Boysenberries, canned, heavy syrup VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Boysenberries, canned, heavy syrup	4%	1%	95%
Breadfruit	4%	2%	94%

Macro Nutrients

	Boysenberries, canned, heavy syrup	Breadfruit	Recommended Dietary Allowance
Energy	13.8% 399kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	31% 11.8g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	8% 4.5g	8.67% 4.85g	56g per day for Men 19-50 years

Vitamins

	Boysenberries, canned, heavy syrup	Breadfruit	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	41.5% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	35% 0.45mg	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	38.6% 154μg	16% 63.5μg	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	31.2% 28mg	146% 132mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boysenberries, canned, heavy syrup	Breadfruit	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	42.3% 0.38mg	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	24.4% 1.95mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	12% 0.27mg	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	6.48% 45.4mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	65.4% 2223mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.35% 346g	8.66% 320g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boysenberries, canned, heavy syrup vs Breadfruit:

• Boysenberries, canned, heavy syrup have 2.4 times more Vitamin B9 than Raw Breadfruit.
• While Raw Breadfruit contains 4.2 times more Vitamin B1, 3.9 times more Vitamin B3, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.7 times more Vitamin C than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Raw Breadfruit have similar amounts of Vitamin B2 per 1 lb.
• Both Boysenberries, canned, heavy syrup as well as Raw Breadfruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boysenberries, canned, heavy syrup vs Breadfruit:

• Boysenberries, canned, heavy syrup have 4.2 times more Manganese and 1.6 times more Zinc than Raw Breadfruit.
• While Raw Breadfruit contains 1.3 times more Iron, 2.3 times more Magnesium, 3 times more Phosphorus, 5.4 times more Potassium and 1.5 times more Selenium than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Raw Breadfruit have similar amounts of Calcium, Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boysenberries, canned, heavy syrup have 1.3 times more Omega 3 than Raw Breadfruit.
• While Raw Breadfruit contains 1.9 times more Fiber than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Raw Breadfruit have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Boysenberries, canned, heavy syrup as well as Raw Breadfruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.