Comparing Nutrients in 100 grams Breadfruit VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Breadfruit	Frozen Boysenberries	Recommended Dietary Allowance
Energy	3.55% 103kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	9.38% 12g	130g per day for Men 19-50 years
Sugars	15% 11g	9.5% 6.9g	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	13% 4.9g	14% 5.3g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.14% 0.46mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	4.3% 0.056mg	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	3.5% 14μg	15.8% 63μg	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	32.2% 29mg	3.44% 3.1mg	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	0.67% 0.1mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	9.33% 0.084mg	8.9% 0.08mg	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	6.75% 0.54mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	23.8% 0.55mg	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	4.3% 30mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Frozen Boysenberries per 100 g

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

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

• 100 grams of Breadfruit have 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.4 times more Vitamin C than Frozen Boysenberries.
• While 100 g of Frozen Boysenberries contain 4.5 times more Vitamin B9, 8.7 times more Vitamin E and 15.6 times more Vitamin K than Raw Breadfruit.
• Both Breadfruit and Frozen Boysenberries provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Breadfruit have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Breadfruit as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Breadfruit vs Frozen Boysenberries:

• 100 grams of Breadfruit have 1.6 times more Magnesium and 3.5 times more Potassium than Frozen Boysenberries.
• While 100 g of Frozen Boysenberries contain 1.6 times more Calcium, 1.6 times more Iron, 9.1 times more Manganese and 1.8 times more Zinc than Raw Breadfruit.
• Both Breadfruit and Frozen Boysenberries contain similar levels of Copper and Phosphorus per 100 grams.
• 100 grams of Breadfruit lack sufficient amounts of Calcium and Zinc
• Both Raw Breadfruit as well as Frozen Boysenberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Breadfruit have 2.1 times more Energy, 2.2 times more Carbohydrate and 1.6 times more Sugars than Frozen Boysenberries.
• While 100 g of Frozen Boysenberries contain 2.8 times more Omega 3 than Raw Breadfruit.
• Both Breadfruit and Frozen Boysenberries offer comparable quantities of Fiber per 100 grams.
• 100 grams of Breadfruit provide inadequate amounts of Omega 3
• 100 grams of Frozen Boysenberries provide inadequate amounts of Energy
• Both Raw Breadfruit as well as Frozen Boysenberries provide inadequate amounts of Omega 6 and Protein in 100 grams.