Comparing Nutrients in 14 ounces Breadfruit Seeds VS Chia

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Chia	13%	54%	33%

Macro Nutrients

	Breadfruit Seeds	Chia	Recommended Dietary Allowance
Energy	26% 758kcal	66.5% 1929kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	41.3% 13.2g	32g per day for Men 19-50 years
Omega 3	170% 2.73g	4423% 70.8g	1.6g per day for Men 19-50 years
Omega 6	53.5% 9.1g	136% 23g	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	129% 167g	130g per day for Men 19-50 years
Sugars	NA	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	54.3% 20.6g	359% 137g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	117% 65.6g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Chia	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	NA	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	48.6% 194μg	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	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Chia	Recommended Dietary Allowance
Calcium	14.3% 143mg	250% 2504mg	1000mg per day for Men 19-50 years
Copper	506% 4.56mg	407% 3.67mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	317% 1330mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	470% 11mg	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	488% 3413mg	700mg per day for Men 19-50 years
Potassium	110% 3735mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	NA	398% 219μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	165% 18mg	11mg per day for Men 19-50 years
Water	6.04% 223g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Chia per 14 oz

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

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

• 14 ounces of Breadfruit Seeds have 1.8 times more Vitamin B2 and 4.1 times more Vitamin C than Chia.
• While 14 oz of Dried Chia Seeds contain 1.3 times more Vitamin B1 and 20.2 times more Vitamin B3 than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Chia provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Chia have insufficient amounts of Vitamin C
• Both Raw Breadfruit Seeds as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Breadfruit Seeds vs Chia:

• 14 ounces of Breadfruit Seeds have 1.2 times more Copper and 2.3 times more Potassium than Chia.
• While 14 oz of Dried Chia Seeds contain 17.5 times more Calcium, 2.1 times more Iron, 6.2 times more Magnesium, 19.2 times more Manganese, 4.9 times more Phosphorus and 5.1 times more Zinc than Raw Breadfruit Seeds.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Chia Seeds contain 2.5 times more Energy, 5.5 times more Fat, 2.2 times more Saturated Fat, 26 times more Omega 3, 2.5 times more Omega 6, 1.4 times more Carbohydrate, 6.6 times more Fiber and 2.2 times more Protein than Raw Breadfruit Seeds.