Comparing Nutrients in 100 grams Carissa VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Breadfruit	4%	2%	94%

Macro Nutrients

	Carissa	Breadfruit	Recommended Dietary Allowance
Energy	2.14% 62kcal	3.55% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	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	10.5% 13.6g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	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	NA	13% 4.9g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Carissa	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	3.33% 0.04mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.14% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	42.2% 38mg	32.2% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Breadfruit	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	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	16.4% 1.3mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	NA	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% 7mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.27% 84g	1.9% 70.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Breadfruit per 100 g

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

Lets compare vitamin content per 100 grams of Carissa vs Breadfruit:

• 100 grams of Carissa have 2 times more Vitamin B2 and 1.3 times more Vitamin C than Breadfruit.
• While 100 g of Raw Breadfruit contain 2.8 times more Vitamin B1 and 4.5 times more Vitamin B3 than Raw Carissa.
• 100 grams of Carissa have insufficient amounts of Vitamin B3
• Both Raw Carissa as well as Raw Breadfruit have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Carissa vs Breadfruit:

• 100 grams of Carissa have 2.5 times more Copper and 2.4 times more Iron than Breadfruit.
• While 100 g of Raw Breadfruit contain 1.6 times more Magnesium, 4.3 times more Phosphorus and 1.9 times more Potassium than Raw Carissa.
• 100 grams of Carissa lack sufficient amounts of Phosphorus
• Both Raw Carissa as well as Raw Breadfruit lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Breadfruit contain 1.7 times more Energy and 2 times more Carbohydrate than Raw Carissa.
• Both Raw Carissa as well as Raw Breadfruit provide inadequate amounts of Protein in 100 grams.