Comparing Nutrients in 7 ounces Breadfruit VS Carissa

Macros Ratio

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

Macro Nutrients

	Breadfruit	Carissa	Recommended Dietary Allowance
Energy	7.05% 204kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	NA	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	NA	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	21% 27g	130g per day for Men 19-50 years
Sugars	30% 22g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.8% 2.12g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Carissa	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	NA	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	NA	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	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Carissa	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	46.3% 0.42mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	NA	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	15% 516mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	NA	11mg per day for Men 19-50 years
Water	3.8% 140g	4.5% 167g	3700g per day for Men 19-50 years

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

• Raw Breadfruit has 2.8 times more Vitamin B1 and 4.5 times more Vitamin B3 than Raw Carissa.
• While Raw Carissa contains 2 times more Vitamin B2 and 1.3 times more Vitamin C than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Breadfruit vs Carissa:

• Raw Breadfruit has 1.5 times more Calcium, 1.6 times more Magnesium, 4.3 times more Phosphorus and 1.9 times more Potassium than Raw Carissa.
• While Raw Carissa contains 2.5 times more Copper and 2.4 times more Iron than Raw Breadfruit.
• Both Raw Breadfruit and Raw Carissa have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Breadfruit has 1.7 times more Energy, 2 times more Carbohydrate and 2.1 times more Protein than Raw Carissa.
• While Raw Carissa contains 5.7 times more Fat than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Carissa have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.