Comparing Nutrients in 300 calories Breadfruit VS Frozen Boysenberries

Weight per 300 calories

• Breadfruit: 291g
• Frozen Boysenberries: 600g

Breadfruit has 2.1 times more energy per 100g than Frozen Boysenberries. It has average energy density when compared to other foods. Frozen Boysenberries having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Breadfruit VS Frozen Boysenberries Nutrients Per 300 Kcal

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

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

• 300 calories of Breadfruit have 4.5 times more Vitamin C than Frozen Boysenberries.
• While 300 kcal of Frozen Boysenberries contain 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.
• Both Breadfruit and Frozen Boysenberries provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Breadfruit as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Breadfruit vs Frozen Boysenberries:

• 300 calories of Breadfruit have 1.7 times more Potassium than Frozen Boysenberries.
• While 300 kcal of Frozen Boysenberries contain 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.
• 300 calories of Breadfruit lack sufficient amounts of Calcium and Zinc
• Both Raw Breadfruit as well as Frozen Boysenberries lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Boysenberries contain 5.7 times more Omega 3, 1.3 times more Sugars, 2.2 times more Fiber and 2.1 times more Protein than Raw Breadfruit.
• Both Breadfruit and Frozen Boysenberries offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Breadfruit provide inadequate amounts of Omega 3 and Protein
• Both Raw Breadfruit as well as Frozen Boysenberries provide inadequate amounts of Omega 6 in 300 calories.