Comparing Nutrients in 7 ounces Blackberries VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Breadfruit	4%	2%	94%

Macro Nutrients

	Blackberries	Breadfruit	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	14.7% 19g	41.4% 54g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	30% 22g	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	6.57% 4.76g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Breadfruit	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	15.3% 0.2mg	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	12.4% 49.6μg	6.95% 27.8μg	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	46.3% 41.7mg	64% 57.5mg	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	15.5% 2.32mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Breadfruit	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	18.5% 0.17mg	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	15.4% 1.23mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	5.18% 0.12mg	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	6.24% 43.7mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	28.6% 972mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.73% 175g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Breadfruit per 7 oz

Compare the macro and micronutrient content in 7 oz of Blackberries versus 7 oz of Breadfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blackberries vs Breadfruit:

• 7 ounces of Blackberries have 1.8 times more Vitamin B9, 11.7 times more Vitamin E and 39.6 times more Vitamin K than Breadfruit.
• While 7 oz of Raw Breadfruit contain 5.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Blackberries.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• 7 ounces of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Blackberries as well as Raw Breadfruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs Breadfruit:

• 7 ounces of Blackberries have 1.7 times more Calcium, 2 times more Copper, 10.8 times more Manganese, 4.4 times more Zinc and 1.2 times more Water than Breadfruit.
• While 7 oz of Raw Breadfruit contain 1.4 times more Phosphorus and 3 times more Potassium than Raw Blackberries.
• Both Blackberries and Breadfruit contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Breadfruit lack sufficient amounts of Calcium and Zinc
• Both Raw Blackberries as well as Raw Breadfruit lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 5.2 times more Omega 3 and 1.3 times more Protein than Breadfruit.
• While 7 oz of Raw Breadfruit contain 2.4 times more Energy, 2.8 times more Carbohydrate and 2.3 times more Sugars than Raw Blackberries.
• Both Blackberries and Breadfruit offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Blackberries provide inadequate amounts of Energy
• 7 ounces of Breadfruit provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Raw Breadfruit provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Breadfruit

What are the health benefits of Blackberries compared to Breadfruit?

Blackberries are rich in antioxidants, vitamins C and K, and dietary fiber, which can help support a healthy immune system, promote skin health, and aid in digestion. Breadfruit, on the other hand, is a good source of carbohydrates, fiber, and vitamin C, which can help support energy production, digestive health, and immune function. Both blackberries and breadfruit offer unique health benefits, so including a variety of fruits in your diet can help ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Blackberries or Breadfruit?

Both blackberries and breadfruit can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, blackberries are lower in calories and higher in fiber compared to breadfruit, making them a better choice for weight loss. Additionally, blackberries are rich in antioxidants and vitamins, which can support overall health and well-being.

Should I eat more Blackberries or more Breadfruit to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both blackberries and breadfruit are nutritious options, but breadfruit is higher in protein and can be a good addition to your diet for muscle building. Incorporating a mix of protein-rich foods like legumes, nuts, seeds, and whole grains along with regular strength training will support muscle growth and recovery.

What is the environmental impact of producing Blackberries compared to Breadfruit?

Blackberries generally have a lower environmental impact compared to breadfruit. Blackberries require less land, water, and resources to grow, making them a more sustainable option. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of a food product.