Comparing Nutrients in 5 ounces Breadfruit VS Blueberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Breadfruit	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	5.03% 146kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.72% 0.12g	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% 31.3g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	40% 29g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	3.93% 0.051mg	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	0.71% 2.83μg	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	1.73% 1.56mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	8.35% 0.075mg	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	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	12.5% 0.29mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	1.67% 56.7mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Blueberries, canned, heavy syrup, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Breadfruit versus 5 oz of Blueberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Breadfruit vs Blueberries, canned, heavy syrup, solids and liquids:

• 5 ounces of Breadfruit have 3.2 times more Vitamin B1, 8 times more Vitamin B3, 5.1 times more Vitamin B5, 2.8 times more Vitamin B6, 7 times more Vitamin B9 and 26.4 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blueberries, canned, heavy syrup, solids and liquids contain 1.8 times more Vitamin B2, 3.8 times more Vitamin E and 12.8 times more Vitamin K than Raw Breadfruit.
• 5 ounces of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Breadfruit as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Breadfruit vs Blueberries, canned, heavy syrup, solids and liquids:

• 5 ounces of Breadfruit have 1.6 times more Copper, 1.6 times more Iron, 6.3 times more Magnesium, 3 times more Phosphorus and 12.3 times more Potassium than Blueberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blueberries, canned, heavy syrup, solids and liquids contain 3.4 times more Manganese than Raw Breadfruit.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Breadfruit as well as Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Breadfruit have 1.2 times more Carbohydrate and 3.1 times more Fiber than Blueberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blueberries, canned, heavy syrup, solids and liquids contain 3.2 times more Omega 3 and 1.9 times more Sugars than Raw Breadfruit.
• Both Breadfruit and Blueberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy per five ounces.
• 5 ounces of Breadfruit provide inadequate amounts of Omega 3
• Both Raw Breadfruit as well as Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 and Protein in five ounces.