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

Macros Ratio

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

Macro Nutrients

	Breadfruit	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	7.05% 204kcal	2.46% 71.4kcal	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% 0.046g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.86% 0.03g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	30% 22g	21% 15g	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	7.4% 5.36g	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	% 7.74g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	2.2% 0.35mg	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	4.63% 4.17mg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	15.4% 0.14mg	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	34% 2.7mg	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	6.56% 0.15mg	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	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	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	4.82% 178g	3700g per day for Men 19-50 years

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

• 7 ounces of Breadfruit have 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.
• While 7 oz of Cherries, sour, red, canned, water pack, solids and liquids contain more Vitamin A and 1.4 times more Vitamin B2 than Raw Breadfruit.
• 7 ounces of Breadfruit have insufficient amounts of Vitamin A
• 7 ounces of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Breadfruit as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Breadfruit have 4.2 times more Magnesium, 3 times more Phosphorus and 5 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 2.5 times more Iron, 1.3 times more Manganese and 1.3 times more Water than Raw Breadfruit.
• Both Breadfruit and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Copper per seven ounces.
• 7 ounces of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Breadfruit as well as Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadfruit have 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.
• 7 ounces of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy
• Both Raw Breadfruit as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.