Comparing Nutrients in 100 grams Breadfruit VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Breadfruit	Valencia Oranges	Recommended Dietary Allowance
Energy	3.55% 103kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	9.15% 12g	130g per day for Men 19-50 years
Sugars	15% 11g	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	13% 4.9g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	1.7% 0.27mg	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	4.85% 0.063mg	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	9.75% 39μg	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	54% 48.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.7% 17mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	9.33% 0.084mg	4.1% 0.037mg	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	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	1% 0.023mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Breadfruit vs Valencia Oranges:

• Raw Breadfruit has 1.3 times more Vitamin B1, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B2, 2.8 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Breadfruit vs Valencia Oranges:

• Raw Breadfruit has 2.3 times more Copper, 6 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Calcium than Raw Breadfruit.
• Both Raw Breadfruit and Raw Valencia Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Breadfruit has 2.1 times more Energy, 2.3 times more Carbohydrate and 2 times more Fiber than Raw Valencia Oranges.
• Both Raw Breadfruit and Raw Valencia Oranges have similar amounts of Omega 3 and Protein per 100 g.
• Both Raw Breadfruit as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.