Comparing Nutrients in 1 pound Breadfruit VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Breadfruit	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	16% 467kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	76.6% 100g	130g per day for Men 19-50 years
Sugars	69% 50g	123% 89.4g	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	58.5% 22.2g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.67% 4.85g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.07mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	20.6% 0.27mg	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	16% 63.5μg	7.94% 31.8μg	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	146% 132mg	5.04% 4.54mg	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	3.02% 0.45mg	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	67% 80.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	7.7% 77mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	19.7% 0.18mg	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	30.6% 2.45mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	51.7% 1.2mg	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	19.4% 136mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	65.4% 2223mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	8.66% 320g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Sweetened Frozen Blueberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Breadfruit versus 1 lb of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Breadfruit vs Sweetened Frozen Blueberries:

• 1 pound of Breadfruit has 5.5 times more Vitamin B1, 3.6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 29 times more Vitamin C than Sweetened Frozen Blueberries.
• While 1 lb of Sweetened Frozen Blueberries contains 1.7 times more Vitamin B2, 5.2 times more Vitamin E and 35.4 times more Vitamin K than Raw Breadfruit.
• 1 pound of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Breadfruit as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Breadfruit vs Sweetened Frozen Blueberries:

• 1 pound of Breadfruit has 2.2 times more Copper, 1.4 times more Iron, 12.5 times more Magnesium, 4.3 times more Phosphorus and 8.2 times more Potassium than Sweetened Frozen Blueberries.
• While 1 lb of Sweetened Frozen Blueberries contains 4.4 times more Manganese than Raw Breadfruit.
• 1 pound of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Breadfruit as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breadfruit has 1.2 times more Energy, 1.2 times more Carbohydrate and 2.2 times more Fiber than Sweetened Frozen Blueberries.
• While 1 lb of Sweetened Frozen Blueberries contains 1.8 times more Sugars than Raw Breadfruit.
• Both Raw Breadfruit as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.