Comparing Nutrients in 1 pound Red Sour Cherries VS Breadfruit

Macros Ratio

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

Macro Nutrients

	Red Sour Cherries	Breadfruit	Recommended Dietary Allowance
Energy	7.82% 227kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.2g	95% 123g	130g per day for Men 19-50 years
Sugars	53% 38.5g	69% 50g	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	22% 16g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 3.63g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	8.67% 4.85g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Breadfruit	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	41.5% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	35% 0.45mg	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	9.07% 36.3μg	16% 63.5μg	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	50.4% 45.4mg	146% 132mg	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	2.1% 0.32mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Breadfruit	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	42.3% 0.38mg	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	18% 1.45mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	12% 0.27mg	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	9.7% 68mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	65.4% 2223mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.6% 391g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Breadfruit per 1 lb

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

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

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

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

• 1 pound of Red Sour Cherries has 1.2 times more Copper, 1.9 times more Manganese and 1.2 times more Water than Breadfruit.
• While 1 lb of Raw Breadfruit contains 1.7 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus and 2.8 times more Potassium than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Raw Breadfruit lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Sour Cherries has 2.4 times more Omega 3 than Breadfruit.
• While 1 lb of Raw Breadfruit contains 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.
• 1 pound of Red Sour Cherries provide inadequate amounts of Energy
• 1 pound of Breadfruit provide inadequate amounts of Omega 3
• Both Raw Red Sour Cherries as well as Raw Breadfruit provide inadequate amounts of Omega 6 and Protein in one pound.