Comparing Nutrients in 1 pound Breadfruit VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Breadfruit	Frozen Boysenberries	Recommended Dietary Allowance
Energy	16% 467kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	42.5% 55.3g	130g per day for Men 19-50 years
Sugars	69% 50g	43% 31.3g	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	63.3% 24g	38g per day for Men 19-50 years
Protein	8.67% 4.85g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	21.7% 3.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.07mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	19.5% 0.25mg	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	71.4% 286μg	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	15.6% 14mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	7.7% 77mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	40.3% 0.36mg	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	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	108% 2.5mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	65.4% 2223mg	18.5% 630mg	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	9.07% 1mg	11mg per day for Men 19-50 years
Water	8.66% 320g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Frozen Boysenberries per 1 lb

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

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

• 1 pound of Breadfruit has 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.4 times more Vitamin C than Frozen Boysenberries.
• While 1 lb of Frozen Boysenberries contains 4.5 times more Vitamin B9, 8.7 times more Vitamin E and 15.6 times more Vitamin K than Raw Breadfruit.
• Both Breadfruit and Frozen Boysenberries provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Breadfruit as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Breadfruit vs Frozen Boysenberries:

• 1 pound of Breadfruit has 1.6 times more Magnesium and 3.5 times more Potassium than Frozen Boysenberries.
• While 1 lb of Frozen Boysenberries contains 1.6 times more Calcium, 1.6 times more Iron, 9.1 times more Manganese and 1.8 times more Zinc than Raw Breadfruit.
• Both Breadfruit and Frozen Boysenberries contain similar levels of Copper and Phosphorus per one pound.
• 1 pound of Breadfruit lack sufficient amounts of Calcium and Zinc
• Both Raw Breadfruit as well as Frozen Boysenberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breadfruit has 2.1 times more Energy, 2.2 times more Carbohydrate and 1.6 times more Sugars than Frozen Boysenberries.
• While 1 lb of Frozen Boysenberries contains 2.8 times more Omega 3 than Raw Breadfruit.
• Both Breadfruit and Frozen Boysenberries offer comparable quantities of Fiber per one pound.
• 1 pound of Breadfruit provide inadequate amounts of Omega 3
• 1 pound of Frozen Boysenberries provide inadequate amounts of Energy
• Both Raw Breadfruit as well as Frozen Boysenberries provide inadequate amounts of Omega 6 and Protein in one pound.