Comparing Nutrients in 1 pound Breadfruit VS Red Sour Cherries

Macros Ratio

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

Macro Nutrients

	Breadfruit	Red Sour Cherries	Recommended Dietary Allowance
Energy	16% 467kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.23% 0.21g	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% 55.2g	130g per day for Men 19-50 years
Sugars	69% 50g	53% 38.5g	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	22% 16g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 3.63g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	19% 7.26g	38g per day for Men 19-50 years
Protein	8.67% 4.85g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.07mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	15.4% 0.2mg	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	9.07% 36.3μg	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	50.4% 45.4mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Red Sour Cherries	Recommended Dietary Allowance
Calcium	7.7% 77mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	52.4% 0.47mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	22% 0.51mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	65.4% 2223mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	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	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.66% 320g	10.6% 391g	3700g per day for Men 19-50 years

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

• Raw Breadfruit has 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.
• While Raw Red Sour Cherries contain more Vitamin A, 1.3 times more Vitamin B2 and 4.2 times more Vitamin K than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Raw Breadfruit has 1.7 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium and more Selenium than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 1.9 times more Manganese than Raw Breadfruit.
• Both Raw Breadfruit and Raw Red Sour Cherries have similar amounts of Calcium, Copper, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Breadfruit has 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.
• While Raw Red Sour Cherries contain 2.4 times more Omega 3 than Raw Breadfruit.
• Both Raw Breadfruit and Raw Red Sour Cherries have similar amounts of Protein per 1 lb.
• Both Raw Breadfruit as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.