Comparing Nutrients in 7 ounces Breadfruit VS Cherries, sour, red, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%

Macro Nutrients

	Breadfruit	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	7.05% 204kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.18% 0.03g	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	29.5% 38.3g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	6.7% 0.087mg	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	3.97% 16μg	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	4.4% 3.97mg	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	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	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	15% 0.13mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	6.3% 0.14mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	5.54% 189mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Cherries, sour, red, canned, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Breadfruit versus 7 oz of Cherries, sour, red, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Breadfruit vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• 7 ounces of Breadfruit have 6.9 times more Vitamin B1, 5.3 times more Vitamin B3, 4.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 14.5 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, light syrup pack, solids and liquids contain more Vitamin A and 1.3 times more Vitamin B2 than Raw Breadfruit.
• 7 ounces of Breadfruit have insufficient amounts of Vitamin A
• 7 ounces of Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Breadfruit as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breadfruit vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• 7 ounces of Breadfruit have 1.2 times more Copper, 4.2 times more Magnesium, 3 times more Phosphorus and 5.2 times more Potassium than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, light syrup pack, solids and liquids contain 2.4 times more Iron than Raw Breadfruit.
• Both Breadfruit and Cherries, sour, red, canned, light syrup pack, solids and liquids contain similar levels of Manganese per seven ounces.
• 7 ounces of Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Breadfruit as well as Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadfruit have 1.4 times more Energy, 1.4 times more Carbohydrate and 6.1 times more Fiber than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Raw Breadfruit as well as Cherries, sour, red, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.