Comparing Nutrients in 5 ounces Carissa VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Breadfruit	4%	2%	94%

Macro Nutrients

	Carissa	Breadfruit	Recommended Dietary Allowance
Energy	3.03% 88kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	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	15% 19.3g	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	NA	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Carissa	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	4.72% 0.057mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	60% 54mg	45.7% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Carissa	Breadfruit	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	23.2% 1.86mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	11% 369mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	NA	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	NA	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.22% 119g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Breadfruit per 5 oz

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

Lets compare vitamin content per 5 ounces of Carissa vs Breadfruit:

• 5 ounces of Carissa have 2 times more Vitamin B2 and 1.3 times more Vitamin C than Breadfruit.
• While 5 oz of Raw Breadfruit contain 2.8 times more Vitamin B1 and 4.5 times more Vitamin B3 than Raw Carissa.
• 5 ounces of Carissa have insufficient amounts of Vitamin B3
• Both Raw Carissa as well as Raw Breadfruit have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Carissa vs Breadfruit:

• 5 ounces of Carissa have 2.5 times more Copper and 2.4 times more Iron than Breadfruit.
• While 5 oz of Raw Breadfruit contain 1.6 times more Magnesium, 4.3 times more Phosphorus and 1.9 times more Potassium than Raw Carissa.
• 5 ounces of Carissa lack sufficient amounts of Phosphorus
• Both Raw Carissa as well as Raw Breadfruit lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Breadfruit contain 1.7 times more Energy and 2 times more Carbohydrate than Raw Carissa.
• Both Raw Carissa as well as Raw Breadfruit provide inadequate amounts of Protein in five ounces.