Comparing Nutrients in 5 ounces Cherries, sour, red, canned, water pack, solids and liquids VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Breadfruit	4%	2%	94%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Breadfruit	Recommended Dietary Allowance
Energy	1.76% 51kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	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	9.75% 12.7g	29.6% 38.4g	130g per day for Men 19-50 years
Sugars	15% 10.8g	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	5.28% 3.83g	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	% 5.53g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Breadfruit	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.57% 0.25mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	2.83% 11.3μg	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	3.3% 2.98mg	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	2.17% 0.33mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Breadfruit	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	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	24.3% 1.94mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	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	4.1% 139mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.45% 127g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, water pack, solids and liquids VS Breadfruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Cherries, sour, red, canned, water pack, solids and liquids versus 5 oz of Breadfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids vs Breadfruit:

• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have more Vitamin A and 1.4 times more Vitamin B2 than Breadfruit.
• While 5 oz of Raw Breadfruit contain 6.5 times more Vitamin B1, 5.1 times more Vitamin B3, 4.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 13.8 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• 5 ounces of Breadfruit have insufficient amounts of Vitamin A
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Breadfruit have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cherries, sour, red, canned, water pack, solids and liquids vs Breadfruit:

• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have 2.5 times more Iron, 1.3 times more Manganese and 1.3 times more Water than Breadfruit.
• While 5 oz of Raw Breadfruit contain 4.2 times more Magnesium, 3 times more Phosphorus and 5 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Breadfruit contain similar levels of Copper per five ounces.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Breadfruit lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Breadfruit contain 2.9 times more Energy, 3 times more Carbohydrate, 1.4 times more Sugars and 4.5 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Breadfruit provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.