Comparing Nutrients in 7 ounces Breadfruit VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Breadfruit	Oranges with Peel	Recommended Dietary Allowance
Energy	7.05% 204kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.51% 0.087g	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	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	6.6% 27.8mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Breadfruit vs Oranges with Peel :

• 7 ounces of Breadfruit have 1.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.7 times more Vitamin B2, 2.1 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Breadfruit.
• Both Breadfruit and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Raw Breadfruit as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Breadfruit vs Oranges with Peel :

• 7 ounces of Breadfruit have 1.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.5 times more Potassium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 4.1 times more Calcium and 1.5 times more Iron than Raw Breadfruit.
• 7 ounces of Breadfruit lack sufficient amounts of Calcium
• Both Raw Breadfruit as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadfruit have 1.6 times more Energy and 1.7 times more Carbohydrate than Oranges with Peel .
• Both Breadfruit and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Breadfruit provide inadequate amounts of Protein
• Both Raw Breadfruit as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Breadfruit VS Oranges with Peel

What are the health benefits of Breadfruit compared to Oranges with Peel ?

Breadfruit is a good source of fiber, vitamins, and minerals such as potassium, magnesium, and vitamin C. Oranges with peel contain more vitamin C and fiber compared to breadfruit. Both are nutritious options, but oranges with peel may have a slight edge in terms of vitamin C content.

Can I lose weight easier by eating more Breadfruit or Oranges with Peel ?

Both breadfruit and oranges with peel can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied. However, it's important to focus on overall calorie intake and balance your diet with a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Remember to also consider portion sizes and avoid excessive consumption of high-calorie toppings or dressings.

Should I eat more Breadfruit or more Oranges with Peel to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Both breadfruit and oranges with peel can be part of a balanced diet, but for muscle gain, breadfruit may be a better choice as it is higher in carbohydrates and calories, which are important for providing energy during workouts and supporting muscle growth. Additionally, breadfruit is a good source of fiber, potassium, and vitamin C. However, it is important to include a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to support muscle repair and growth.

What is the environmental impact of producing Breadfruit compared to Oranges with Peel ?

Breadfruit has a lower environmental impact compared to oranges with peel. Breadfruit trees require less water, fertilizer, and pesticides to grow compared to citrus trees. Additionally, breadfruit has a higher yield per tree, meaning more fruit can be produced with less land and resources. This makes breadfruit a more sustainable option in terms of environmental impact.