Comparing Nutrients in 1 pound Breadfruit VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Carissa	3%	17%	80%

Macro Nutrients

	Breadfruit	Carissa	Recommended Dietary Allowance
Energy	16% 467kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	47.6% 62g	130g per day for Men 19-50 years
Sugars	69% 50g	NA	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	NA	38g per day for Men 19-50 years
Protein	8.67% 4.85g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Carissa	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	NA	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	NA	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	192% 172mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Carissa	Recommended Dietary Allowance
Calcium	7.7% 77mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	106% 0.95mg	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	74.3% 5.94mg	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	NA	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	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	NA	11mg per day for Men 19-50 years
Water	8.66% 320g	10.3% 382g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Breadfruit vs Carissa:

• Raw Breadfruit has 2.8 times more Vitamin B1 and 4.5 times more Vitamin B3 than Raw Carissa.
• While Raw Carissa contains 2 times more Vitamin B2 and 1.3 times more Vitamin C than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Breadfruit vs Carissa:

• Raw Breadfruit has 1.5 times more Calcium, 1.6 times more Magnesium, 4.3 times more Phosphorus and 1.9 times more Potassium than Raw Carissa.
• While Raw Carissa contains 2.5 times more Copper and 2.4 times more Iron than Raw Breadfruit.
• Both Raw Breadfruit and Raw Carissa have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Breadfruit has 1.7 times more Energy, 2 times more Carbohydrate and 2.1 times more Protein than Raw Carissa.
• While Raw Carissa contains 5.7 times more Fat than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Carissa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.