Comparing Nutrients in 100 grams Frozen Blueberries VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Breadfruit	4%	2%	94%

Macro Nutrients

	Frozen Blueberries	Breadfruit	Recommended Dietary Allowance
Energy	1.76% 51kcal	3.55% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.36% 12g	21% 27g	130g per day for Men 19-50 years
Sugars	11.7% 8.45g	15% 11g	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	7.1% 2.7g	13% 4.9g	38g per day for Men 19-50 years
Protein	0.75% 0.42g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Breadfruit	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	9.14% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	7.7% 0.1mg	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	1.75% 7μg	3.5% 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	2.78% 2.5mg	32.2% 29mg	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	3.2% 0.48mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Breadfruit	Recommended Dietary Allowance
Calcium	0.8% 8mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	9.33% 0.084mg	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	2.25% 0.18mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	2.6% 0.06mg	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	1.57% 11mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	1.6% 54mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	1.9% 70.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Breadfruit per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Blueberries versus 100 g of Breadfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Blueberries vs Breadfruit:

• 100 grams of Frozen Blueberries have 1.2 times more Vitamin B2, 4.8 times more Vitamin E and 32.8 times more Vitamin K than Breadfruit.
• While 100 g of Raw Breadfruit contain 3.4 times more Vitamin B1, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 11.6 times more Vitamin C than Frozen Blueberries.
• 100 grams of Frozen Blueberries have insufficient amounts of Vitamin B9
• 100 grams of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Blueberries as well as Raw Breadfruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Blueberries vs Breadfruit:

• 100 grams of Frozen Blueberries have 2.5 times more Manganese and 1.2 times more Water than Breadfruit.
• While 100 g of Raw Breadfruit contain 2.5 times more Copper, 3 times more Iron, 5 times more Magnesium, 2.7 times more Phosphorus and 9.1 times more Potassium than Frozen Blueberries.
• 100 grams of Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Frozen Blueberries as well as Raw Breadfruit lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Blueberries have 6.2 times more Omega 3 than Breadfruit.
• While 100 g of Raw Breadfruit contain 2 times more Energy, 2.2 times more Carbohydrate, 1.3 times more Sugars and 1.8 times more Fiber than Frozen Blueberries.
• 100 grams of Frozen Blueberries provide inadequate amounts of Energy
• 100 grams of Breadfruit provide inadequate amounts of Omega 3
• Both Frozen Blueberries as well as Raw Breadfruit provide inadequate amounts of Omega 6 and Protein in 100 grams.