Comparing Nutrients in 14 ounces Roasted European Chestnuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	33.5% 972kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	9.04% 2.9g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	82.4% 1.3g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	122% 159g	130g per day for Men 19-50 years
Sugars	58% 42g	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	53.3% 20.2g	62.7% 24g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	128% 1.67mg	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	69.5% 278μg	58.5% 234μg	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	115% 103mg	33.5% 30mg	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	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	583% 5.24mg	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	45% 3.6mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	28% 0.65mg	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	60.7% 425mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	126% 4294mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	4.34% 161g	5.33% 197g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Roasted Breadfruit Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted European Chestnuts versus 14 oz of Roasted Breadfruit Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted European Chestnuts vs Roasted Breadfruit Seeds:

• 14 ounces of Roasted European Chestnuts have 3.4 times more Vitamin C than Roasted Breadfruit Seeds.
• While 14 oz of Roasted Breadfruit Seeds contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Roasted European Chestnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted European Chestnuts vs Roasted Breadfruit Seeds:

• 14 ounces of Roasted European Chestnuts have 7.2 times more Manganese than Roasted Breadfruit Seeds.
• While 14 oz of Roasted Breadfruit Seeds contain 3 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted European Chestnuts have 1.3 times more Carbohydrate than Roasted Breadfruit Seeds.
• While 14 oz of Roasted Breadfruit Seeds contain 1.8 times more Saturated Fat, 3.6 times more Omega 3, 1.4 times more Omega 6 and 2 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds offer comparable quantities of Energy, Fat and Fiber per 14 ounces.