Comparing Nutrients in 500 calories Breadfruit VS Frozen Boysenberries

Weight per 500 calories

• Breadfruit: 485g
• Frozen Boysenberries: 1000g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	94% 122g	130g per day for Men 19-50 years
Sugars	73.7% 53.4g	95% 69g	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	62.6% 23.8g	139% 53g	38g per day for Men 19-50 years
Protein	9.28% 5.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.5% 0.53mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	43% 0.56mg	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	17% 68μg	158% 630μg	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	156% 141mg	34.4% 31mg	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	3.24% 0.49mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.02% 2.43μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	8.25% 82.5mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	45.3% 0.41mg	89% 0.8mg	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	32.8% 2.62mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	238% 5.47mg	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	21% 146mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	70% 2379mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.7mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.27% 343g	23.2% 859g	3700g per day for Men 19-50 years

Breadfruit VS Frozen Boysenberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Breadfruit or Frozen Boysenberries?

Lets compare vitamin content per 500 calories of Breadfruit vs Frozen Boysenberries:

• 500 calories of Breadfruit have 4.5 times more Vitamin C than Frozen Boysenberries.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Breadfruit vs Frozen Boysenberries:

• 500 calories of Breadfruit have 1.7 times more Potassium than Frozen Boysenberries.
• While 500 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.
• 500 calories of Breadfruit lack sufficient amounts of Calcium and Zinc
• Both Raw Breadfruit as well as Frozen Boysenberries lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.