Comparing Nutrients in 5 ounces Boysenberries, canned, heavy syrup VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Boysenberries, canned, heavy syrup	4%	1%	95%
Breadfruit	4%	2%	94%

Macro Nutrients

	Boysenberries, canned, heavy syrup	Breadfruit	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.018% 0.006g	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	0.38% 0.064g	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	24.3% 31.6g	29.6% 38.4g	130g per day for Men 19-50 years
Sugars	NA	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	9.7% 3.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Boysenberries, canned, heavy syrup	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	3.07% 0.037mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	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	12% 48μg	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	9.76% 8.8mg	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	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boysenberries, canned, heavy syrup	Breadfruit	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	7.6% 0.61mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	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	2.02% 14mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	3.75% 128mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.92% 108g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boysenberries, canned, heavy syrup vs Breadfruit:

• Boysenberries, canned, heavy syrup have 2.4 times more Vitamin B9 than Raw Breadfruit.
• While Raw Breadfruit contains 4.2 times more Vitamin B1, 3.9 times more Vitamin B3, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.7 times more Vitamin C than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Raw Breadfruit have similar amounts of Vitamin B2 per 5 oz.
• Both Boysenberries, canned, heavy syrup as well as Raw Breadfruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boysenberries, canned, heavy syrup vs Breadfruit:

• Boysenberries, canned, heavy syrup have 4.2 times more Manganese and 1.6 times more Zinc than Raw Breadfruit.
• While Raw Breadfruit contains 1.3 times more Iron, 2.3 times more Magnesium, 3 times more Phosphorus, 5.4 times more Potassium and 1.5 times more Selenium than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Raw Breadfruit have similar amounts of Calcium, Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boysenberries, canned, heavy syrup have 1.3 times more Omega 3 than Raw Breadfruit.
• While Raw Breadfruit contains 1.9 times more Fiber than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Raw Breadfruit have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Boysenberries, canned, heavy syrup as well as Raw Breadfruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.