Comparing Nutrients in 5 ounces Breadfruit VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Breadfruit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.03% 146kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.4g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	18.3% 6.95g	34.7% 13g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	11.3% 0.15mg	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	4.96% 20μg	26.2% 105μg	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	45.7% 41mg	1.9% 1.7mg	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	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	45.5% 0.41mg	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	9.57% 0.77mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	19.6% 0.45mg	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	6.07% 42.5mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Breadfruit vs Boiled California Red Kidney Beans:

• Raw Breadfruit has 1.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 24.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Vitamin B2 and 5.3 times more Vitamin B9 than Raw Breadfruit.
• Both Raw Breadfruit and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Raw Breadfruit as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Breadfruit vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 3.9 times more Calcium, 3.4 times more Copper, 5.5 times more Iron, 1.9 times more Magnesium, 5.3 times more Manganese, 4.6 times more Phosphorus, 2 times more Selenium and 7.2 times more Zinc than Raw Breadfruit.
• Both Raw Breadfruit and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Breadfruit has 1.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Omega 3, 1.9 times more Fiber and 8.5 times more Protein than Raw Breadfruit.
• Both Raw Breadfruit and Boiled California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Raw Breadfruit as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.