Comparing Nutrients in 1 pound Breadfruit VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Breadfruit	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16% 467kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	83.6% 109g	130g per day for Men 19-50 years
Sugars	69% 50g	1.3% 0.95g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	8.67% 4.85g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	40% 0.48mg	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	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.07mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	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	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	39% 0.35mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	65.4% 2223mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.66% 320g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Breadfruit vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Breadfruit has 3.8 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Vitamin B3, 2 times more Vitamin B6, 2.2 times more Vitamin B9 and 4.2 times more Vitamin K than Raw Breadfruit.
• Both Raw Breadfruit and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw Breadfruit as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Breadfruit vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Breadfruit has 1.3 times more Calcium and 1.3 times more Potassium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Manganese, 2.7 times more Phosphorus, 174.5 times more Sodium and 2.8 times more Zinc than Raw Breadfruit.
• Both Raw Breadfruit and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Iron, Magnesium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Breadfruit has 52.4 times more Sugars and 2.5 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Energy, 21.7 times more Fat, 26 times more Saturated Fat, 5.3 times more Omega 6 and 2.2 times more Protein than Raw Breadfruit.
• Both Raw Breadfruit and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Raw Breadfruit as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.