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Breadfruit Nutrition
the nutritional value of breadfruit and full breadfruit nutrition information...
The breadfruit is one of those fruits you have heard about but not sure what it tastes like or what to do with it. You cook breadfruit as you would potatoes, so you can have them baked, boiled, mashed and steamed. You can also eat them raw. The breadfruit is a staple part of the diet in parts of the caribbean and is eaten and compares favourably with other starchy staples such as rice, cassava and sweet potatoes.
Breadfruit is a good source of dietary fibre, with 11g of it per serving. This is 43 percent of your daily recommended amount of dietary fibre. One serving of breadfruit is considered one cup of raw breadfruit. This is 220g of breadfruit (according to the USDA). We need fibre in the diet to keep things moving along nicely and to help prevent bowel cancer.
Breadfruit contains quite a high amount of potassium which helps in muscle contraction and in maintaining the bodies' cell electrolyte balance. Potassium also helps in sending nerve impulses as well as releasing energy from protein, fat and carbs during metabolism.
Breadfruit provides a very good source of vitamin C. Vitamin C helps to prevent cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids dietary iron absorption.
Breadfruit is also a good source of niacin (vitamin B3) which helps to lower
cholesterol
levels. Vitamin B3 also helps to stablisie your blood sugar and helps the body to process fats.
A small breadfruit contains around 99 calories.
THE FULL NUTRITIONAL VALUE OF BREADFRUIT:
Breadfruit, rawRefuse: 22% (9% core, 13% skin)
Scientific Name: Artocarpus altilis
NDB No: 09059 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 0.25 fruit, small
-------
96g
| | Proximates
|
|
Water
|
g
|
67.82
|
|
Energy
|
kcal
|
99
|
|
Energy
|
kJ
|
414
|
|
Protein
|
g
|
1.03
|
|
Total lipid (fat)
|
g
|
0.22
|
|
Ash
|
g
|
0.89
|
|
Carbohydrate, by difference
|
g
|
26.04
|
|
Fiber, total dietary
|
g
|
4.7
|
|
Sugars, total
|
g
|
10.56
| | Minerals
|
|
Calcium, Ca
|
mg
|
16
|
|
Iron, Fe
|
mg
|
0.52
|
|
Magnesium, Mg
|
mg
|
24
|
|
Phosphorus, P
|
mg
|
29
|
|
Potassium, K
|
mg
|
470
|
|
Sodium, Na
|
mg
|
2
|
|
Zinc, Zn
|
mg
|
0.12
|
|
Copper, Cu
|
mg
|
0.081
|
|
Manganese, Mn
|
mg
|
0.058
|
|
Selenium, Se
|
mcg
|
0.6
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
27.8
|
|
Thiamin
|
mg
|
0.106
|
|
Riboflavin
|
mg
|
0.029
|
|
Niacin
|
mg
|
0.864
|
|
Pantothenic acid
|
mg
|
0.439
|
|
Vitamin B-6
|
mg
|
0.096
|
|
Folate, total
|
mcg
|
13
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
13
|
|
Folate, DFE
|
mcg_DFE
|
13
|
|
Choline, total
|
mg
|
9.4
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
0
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
0
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
0
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
21
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.10
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
0.5
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.046
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.030
|
|
18:0
|
g
|
0.016
|
|
Fatty acids, total monounsaturated
|
g
|
0.033
|
|
16:1 undifferentiated
|
g
|
0.002
|
|
18:1 undifferentiated
|
g
|
0.031
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.063
|
|
18:2 undifferentiated
|
g
|
0.046
|
|
18:3 undifferentiated
|
g
|
0.017
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Amino acids
|
|
Threonine
|
g
|
0.050
|
|
Isoleucine
|
g
|
0.061
|
|
Leucine
|
g
|
0.062
|
|
Lysine
|
g
|
0.036
|
|
Methionine
|
g
|
0.010
|
|
Cystine
|
g
|
0.009
|
|
Phenylalanine
|
g
|
0.025
|
|
Tyrosine
|
g
|
0.018
|
|
Valine
|
g
|
0.045
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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