Comparing Nutrients in 5 ounces Breadfruit VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Breadfruit	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	5.03% 146kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.56% 0.095g	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	12% 15.6g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	17.6% 12.8g	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	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.93% 62.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	7.3% 0.095mg	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	1.77% 7.1μg	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	2.68% 2.4mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	14% 0.13mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	3.5% 0.081mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Frozen Red Sour Cherries per 5 oz

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

Lets compare vitamin content per 5 ounces of Breadfruit vs Frozen Red Sour Cherries:

• 5 ounces of Breadfruit have 2.5 times more Vitamin B1, 6.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 17.1 times more Vitamin C than Frozen Red Sour Cherries.
• While 5 oz of Frozen Red Sour Cherries contain more Vitamin A than Raw Breadfruit.
• Both Breadfruit and Frozen Red Sour Cherries provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Breadfruit have insufficient amounts of Vitamin A
• 5 ounces of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Breadfruit as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Breadfruit vs Frozen Red Sour Cherries:

• 5 ounces of Breadfruit have 2.8 times more Magnesium, 1.9 times more Phosphorus and 4 times more Potassium than Frozen Red Sour Cherries.
• Both Breadfruit and Frozen Red Sour Cherries contain similar levels of Copper, Iron and Manganese per five ounces.
• Both Raw Breadfruit as well as Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Breadfruit have 2.2 times more Energy, 2.5 times more Carbohydrate, 1.2 times more Sugars and 3.1 times more Fiber than Frozen Red Sour Cherries.
• While 5 oz of Frozen Red Sour Cherries contain 3.6 times more Omega 3 than Raw Breadfruit.
• 5 ounces of Breadfruit provide inadequate amounts of Omega 3
• 5 ounces of Frozen Red Sour Cherries provide inadequate amounts of Energy
• Both Raw Breadfruit as well as Frozen Red Sour Cherries provide inadequate amounts of Omega 6 and Protein in five ounces.