Comparing Nutrients in 500 calories Breadfruit VS Red Sour Cherries

Weight per 500 calories

• Breadfruit: 485g
• Red Sour Cherries: 1000g

Breadfruit has 2.1 times more energy per 100g than Red Sour Cherries. It has average energy density when compared to other foods. Raw Red Sour Cherries having low energy density.

Which food has more nutrients per 500 calories - Breadfruit or Red Sour Cherries?

Macros Ratio

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

Macro Nutrients

	Breadfruit	Red Sour Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	2.7% 0.46g	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	117% 85g	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	48.4% 35g	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	% 41.8g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	62.6% 23.8g	42% 16g	38g per day for Men 19-50 years
Protein	9.28% 5.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.5% 0.53mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	34% 0.44mg	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	20% 80μg	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	111% 100mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.02% 2.43μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Red Sour Cherries	Recommended Dietary Allowance
Calcium	8.25% 82.5mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	45.3% 0.41mg	116% 1.04mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	48.7% 1.12mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	70% 2379mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.7mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	9.27% 343g	23.3% 861g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Breadfruit vs Red Sour Cherries:

• Raw Breadfruit has 1.8 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin C than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain more Vitamin A, 2.7 times more Vitamin B2 and 8.7 times more Vitamin K than Raw Breadfruit.
• Both Raw Breadfruit and Raw Red Sour Cherries have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Breadfruit as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Breadfruit vs Red Sour Cherries:

• Raw Breadfruit has 1.3 times more Magnesium, 1.4 times more Potassium and more Selenium than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 1.9 times more Calcium, 2.6 times more Copper, 3.8 times more Manganese, 1.7 times more Zinc and 2.5 times more Water than Raw Breadfruit.
• Both Raw Breadfruit and Raw Red Sour Cherries have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Breadfruit has 1.5 times more Fiber than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 5 times more Omega 3, 1.6 times more Sugars and 1.9 times more Protein than Raw Breadfruit.
• Both Raw Breadfruit and Raw Red Sour Cherries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Breadfruit as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.