Comparing Nutrients in 7 ounces Breadfruit VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Breadfruit	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	7.05% 204kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	30% 22g	54% 39g	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	25.6% 9.72g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	9% 0.12mg	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	6.95% 27.8μg	3.47% 14μg	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	64% 57.5mg	2.2% 2mg	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	1.32% 0.2mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	8.6% 0.077mg	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	13.4% 1.07mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	22.6% 0.52mg	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	8.5% 59.5mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Sweetened Frozen Blueberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Breadfruit vs Sweetened Frozen Blueberries:

• 7 ounces of Breadfruit have 5.5 times more Vitamin B1, 3.6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 29 times more Vitamin C than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 1.7 times more Vitamin B2, 5.2 times more Vitamin E and 35.4 times more Vitamin K than Raw Breadfruit.
• 7 ounces of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Breadfruit as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breadfruit vs Sweetened Frozen Blueberries:

• 7 ounces of Breadfruit have 2.2 times more Copper, 1.4 times more Iron, 12.5 times more Magnesium, 4.3 times more Phosphorus and 8.2 times more Potassium than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 4.4 times more Manganese than Raw Breadfruit.
• 7 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Breadfruit as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadfruit have 1.2 times more Energy, 1.2 times more Carbohydrate and 2.2 times more Fiber than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 1.8 times more Sugars than Raw Breadfruit.
• Both Raw Breadfruit as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.