Comparing Nutrients in 14 ounces Roasted Breadfruit Seeds VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Roasted Breadfruit Seeds	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	28.3% 822kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	9.04% 2.9g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	82.4% 1.3g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.84g	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	62.7% 24g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	44% 24.6g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	34% 0.44mg	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	58.5% 234μg	8.93% 35.7μg	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	33.5% 30mg	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	34% 341mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	583% 5.24mg	46% 0.41mg	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	44.7% 3.57mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	77.7% 1.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	126% 4294mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	5.33% 197g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Breadfruit Seeds vs Canned Carrots with Salt:

• Roasted Breadfruit Seeds have 22.8 times more Vitamin B1, 8 times more Vitamin B2, 13.4 times more Vitamin B3, 7.5 times more Vitamin B5, 3.8 times more Vitamin B6, 6.6 times more Vitamin B9 and 2.8 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 37.2 times more Vitamin A than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Breadfruit Seeds vs Canned Carrots with Salt:

• Roasted Breadfruit Seeds have 3.4 times more Calcium, 12.7 times more Copper, 1.4 times more Iron, 7.8 times more Magnesium, 7.3 times more Phosphorus, 6 times more Potassium and 4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.8 times more Manganese, 8.6 times more Sodium and 1.9 times more Water than Roasted Breadfruit Seeds.

Comparison of macro-nutrients per 14 ounces:

• Roasted Breadfruit Seeds have 8.3 times more Energy, 14.2 times more Fat, 20.3 times more Saturated Fat, 30.2 times more Omega 3, 14 times more Omega 6, 7.2 times more Carbohydrate, 4 times more Fiber and 9.7 times more Protein than Drained Canned Carrots with Salt.
• Both Roasted Breadfruit Seeds as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.