Comparing Nutrients in 300 calories Frozen Boysenberries VS Breadfruit

Weight per 300 calories

• Frozen Boysenberries: 600g
• Breadfruit: 291g

Raw Breadfruit has 2.1 times more energy per unit of mass than Frozen Boysenberries, which is average in comparison to other foods. Frozen Boysenberries having low energy density.

Which food has more nutrients per 300 calories - Frozen Boysenberries or Breadfruit?

Macros Ratio

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

Macro Nutrients

	Frozen Boysenberries	Breadfruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	60.8% 79g	130g per day for Men 19-50 years
Sugars	57% 41.3g	44% 32g	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	83.7% 32g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Breadfruit	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.72% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	22.4% 0.29mg	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	95% 378μg	10% 40.8μg	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	20.7% 18.6mg	94% 84.5mg	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	34.8% 5.2mg	1.94% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.8μg	1.2% 1.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Breadfruit	Recommended Dietary Allowance
Calcium	16% 162mg	4.95% 49.5mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	27% 0.24mg	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	63.8% 5.1mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	17.3% 73mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	7.6% 0.17mg	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	23% 162mg	12.5% 87.4mg	700mg per day for Men 19-50 years
Potassium	24.5% 834mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	3.18% 1.75μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.39% 5.83mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	3.18% 0.35mg	11mg per day for Men 19-50 years
Water	14% 515g	5.56% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Boysenberries vs Breadfruit:

• Frozen Boysenberries have 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 9.3 times more Vitamin B9, 17.9 times more Vitamin E and 32.1 times more Vitamin K than Raw Breadfruit.
• While Raw Breadfruit contains 4.5 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries and Raw Breadfruit have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Frozen Boysenberries as well as Raw Breadfruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Boysenberries vs Breadfruit:

• Frozen Boysenberries have 3.3 times more Calcium, 2 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 18.8 times more Manganese, 1.9 times more Phosphorus, 3.8 times more Zinc and 2.5 times more Water than Raw Breadfruit.
• While Raw Breadfruit contains 1.7 times more Potassium and 1.5 times more Selenium than Frozen Boysenberries.

Comparison of macro-nutrients per 300 calories:

• Frozen Boysenberries have 5.7 times more Omega 3, 4.2 times more Omega 6, 1.3 times more Sugars, 2.2 times more Fiber and 2.1 times more Protein than Raw Breadfruit.
• Both Frozen Boysenberries and Raw Breadfruit have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Boysenberries as well as Raw Breadfruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.