Comparing Nutrients in 5 ounces Sweetened Frozen Blueberries VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Breadfruit	4%	2%	94%

Macro Nutrients

	Sweetened Frozen Blueberries	Breadfruit	Recommended Dietary Allowance
Energy	4.15% 120kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	29.6% 38.4g	130g per day for Men 19-50 years
Sugars	38.6% 28g	21.5% 15.6g	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	8.2% 3.1g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1% 0.57g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Breadfruit	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.24% 0.36mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.43% 0.084mg	11% 0.14mg	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	2.5% 9.92μg	4.96% 20μg	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	1.57% 1.4mg	45.7% 41mg	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	4.9% 0.74mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Breadfruit	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	13.2% 0.12mg	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	6.9% 0.55mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	3.7% 0.085mg	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	1.4% 9.92mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.97% 110g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Breadfruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Frozen Blueberries versus 5 oz of Breadfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweetened Frozen Blueberries vs Breadfruit:

• 5 ounces of Sweetened Frozen Blueberries have 1.7 times more Vitamin B2, 5.2 times more Vitamin E and 35.4 times more Vitamin K than Breadfruit.
• While 5 oz of Raw Breadfruit contain 5.5 times more Vitamin B1, 3.6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 29 times more Vitamin C than Sweetened Frozen Blueberries.
• 5 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 5 ounces of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• Both Sweetened Frozen Blueberries as well as Raw Breadfruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweetened Frozen Blueberries vs Breadfruit:

• 5 ounces of Sweetened Frozen Blueberries have 4.4 times more Manganese than Breadfruit.
• While 5 oz of Raw Breadfruit contain 2.2 times more Copper, 1.4 times more Iron, 12.5 times more Magnesium, 4.3 times more Phosphorus and 8.2 times more Potassium than Sweetened Frozen Blueberries.
• 5 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Sweetened Frozen Blueberries as well as Raw Breadfruit lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Frozen Blueberries have 1.8 times more Sugars than Breadfruit.
• While 5 oz of Raw Breadfruit contain 2.2 times more Fiber than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Breadfruit offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Sweetened Frozen Blueberries as well as Raw Breadfruit provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.