Comparing Nutrients in 100 grams Cherries, tart, dried, sweetened VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Breadfruit	4%	2%	94%

Macro Nutrients

	Cherries, tart, dried, sweetened	Breadfruit	Recommended Dietary Allowance
Energy	11.5% 333kcal	3.55% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	62% 80.5g	21% 27g	130g per day for Men 19-50 years
Sugars	93% 67g	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	6.58% 2.5g	13% 4.9g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Breadfruit	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	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	7.77% 0.1mg	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	2.75% 11μg	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	21.4% 19.3mg	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	1.13% 0.17mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Breadfruit	Recommended Dietary Allowance
Calcium	3.8% 38mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	8.5% 0.68mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	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	5.14% 36mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	1.9% 70.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Breadfruit per 100 g

Compare the macro and micronutrient content in 100 g of Cherries, tart, dried, sweetened versus 100 g of Breadfruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cherries, tart, dried, sweetened vs Breadfruit:

• 100 grams of Cherries, tart, dried, sweetened have more Vitamin A, 3.4 times more Vitamin B2 and 10.2 times more Vitamin K than Breadfruit.
• While 100 g of Raw Breadfruit contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Breadfruit provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Breadfruit have insufficient amounts of Vitamin A and Vitamin K
• Both Cherries, tart, dried, sweetened as well as Raw Breadfruit have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cherries, tart, dried, sweetened vs Breadfruit:

• 100 grams of Cherries, tart, dried, sweetened have 2.2 times more Calcium, 2.7 times more Copper, 1.3 times more Iron and 2.1 times more Zinc than Breadfruit.
• While 100 g of Raw Breadfruit contain 1.3 times more Potassium than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Breadfruit contain similar levels of Magnesium and Phosphorus per 100 grams.
• 100 grams of Breadfruit lack sufficient amounts of Calcium and Zinc
• Both Cherries, tart, dried, sweetened as well as Raw Breadfruit lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cherries, tart, dried, sweetened have 3.2 times more Energy, 5.1 times more Omega 3, 3 times more Carbohydrate and 6.1 times more Sugars than Breadfruit.
• While 100 g of Raw Breadfruit contain 2 times more Fiber than Cherries, tart, dried, sweetened .
• 100 grams of Breadfruit provide inadequate amounts of Omega 3 and Protein
• Both Cherries, tart, dried, sweetened as well as Raw Breadfruit provide inadequate amounts of Omega 6 in 100 grams.