Comparing Nutrients in 300 calories Breadfruit VS Carissa

Weight per 300 calories

• Breadfruit: 291g
• Carissa: 484g

Breadfruit has 1.7 times more energy per 100g than Carissa. It has average energy density when compared to other foods. Raw Carissa having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Carissa	3%	17%	80%

Macro Nutrients

	Breadfruit	Carissa	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	NA	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	50.7% 66g	130g per day for Men 19-50 years
Sugars	44% 32g	NA	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	NA	38g per day for Men 19-50 years
Protein	5.57% 3.1g	4.32% 2.4g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Carissa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.08% 9.68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.72% 0.087mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	6.05% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	NA	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	NA	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	204% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.94% 0.29mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Carissa	Recommended Dietary Allowance
Calcium	4.95% 49.5mg	5.32% 53.2mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	113% 1mg	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	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	17.3% 73mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	NA	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	4.84% 34mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	3.18% 1.75μg	NA	55μg per day for Men 19-50 years
Sodium	0.39% 5.83mg	0.97% 14.5mg	1500mg per day for Men 19-50 years
Zinc	3.18% 0.35mg	NA	11mg per day for Men 19-50 years
Water	5.56% 206g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Breadfruit vs Carissa:

• Raw Breadfruit has 1.7 times more Vitamin B1 and 2.7 times more Vitamin B3 than Raw Carissa.
• While Raw Carissa contains 3.3 times more Vitamin B2 and 2.2 times more Vitamin C than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Breadfruit vs Carissa:

• Raw Breadfruit has 2.6 times more Phosphorus than Raw Carissa.
• While Raw Carissa contains 4.2 times more Copper, 4 times more Iron and 2 times more Water than Raw Breadfruit.
• Both Raw Breadfruit and Raw Carissa have similar amounts of Calcium, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Breadfruit has 1.3 times more Protein than Raw Carissa.
• While Raw Carissa contains 9.4 times more Fat than Raw Breadfruit.
• Both Raw Breadfruit and Raw Carissa have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Breadfruit as well as Raw Carissa have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.