Comparing Nutrients in 14 ounces Breadfruit Seeds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Breadfruit Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	26% 758kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	170% 2.73g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	53.5% 9.1g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	114% 43.3g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.5mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	41.5% 0.54mg	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	52.6% 210μg	54.6% 218μg	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	29% 26mg	0% 0mg	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	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Roasted Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	506% 4.56mg	485% 4.36mg	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	182% 14.6mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	385% 8.86mg	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	99% 695mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	110% 3735mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	119% 13mg	11mg per day for Men 19-50 years
Water	6.04% 223g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Roasted Almonds per 14 oz

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

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

• 14 ounces of Breadfruit Seeds have 6.3 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 4 times more Vitamin B2 and 8.3 times more Vitamin B3 than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Roasted Almonds provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Breadfruit Seeds as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Breadfruit Seeds vs Roasted Almonds:

• 14 ounces of Breadfruit Seeds have 1.3 times more Potassium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 7.4 times more Calcium, 5.2 times more Magnesium, 15.7 times more Manganese, 2.7 times more Phosphorus and 3.7 times more Zinc than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Roasted Almonds contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Breadfruit Seeds have 68.7 times more Omega 3 and 1.4 times more Carbohydrate than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 3.1 times more Energy, 9.4 times more Fat, 2.7 times more Saturated Fat, 5.7 times more Omega 6, 2.1 times more Fiber and 2.8 times more Protein than Raw Breadfruit Seeds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3