Comparing Nutrients in 14 ounces Roasted Breadfruit Seeds VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Roasted Breadfruit Seeds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	28.3% 822kcal	43.5% 1262kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	90% 87.4g	97g per day for Men 19-50 years
Saturated Fat	9.04% 2.9g	38% 12g	32g per day for Men 19-50 years
Omega 3	82.4% 1.3g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	162% 27.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	65% 84.4g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.8g	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	92% 35g	38g per day for Men 19-50 years
Protein	44% 24.6g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	46.4% 0.6mg	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	74.4% 298μg	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	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	108% 16.3mg	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

	Roasted Breadfruit Seeds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	34% 341mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	583% 5.24mg	220% 2mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	177% 4.06mg	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	112% 786mg	700mg per day for Men 19-50 years
Potassium	126% 4294mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	NA	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	199% 2981mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	5.33% 197g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Breadfruit Seeds VS Boiled Peanuts with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Breadfruit Seeds vs Boiled Peanuts with Salt:

• 14 ounces of Roasted Breadfruit Seeds have 1.6 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Boiled Peanuts with Salt.
• While 14 oz of Boiled Peanuts with Salt contain 1.3 times more Vitamin B9 than Roasted Breadfruit Seeds.
• 14 ounces of Boiled Peanuts with Salt have insufficient amounts of Vitamin C
• Both Roasted Breadfruit Seeds as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Breadfruit Seeds vs Boiled Peanuts with Salt:

• 14 ounces of Roasted Breadfruit Seeds have 1.6 times more Calcium, 2.6 times more Copper and 6 times more Potassium than Boiled Peanuts with Salt.
• While 14 oz of Boiled Peanuts with Salt contain 1.6 times more Magnesium, 6.3 times more Manganese, 26.8 times more Sodium and 1.8 times more Zinc than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Boiled Peanuts with Salt contain similar levels of Iron and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Breadfruit Seeds have 332 times more Omega 3 and 1.9 times more Carbohydrate than Boiled Peanuts with Salt.
• While 14 oz of Boiled Peanuts with Salt contain 1.5 times more Energy, 8.2 times more Fat, 4.2 times more Saturated Fat, 6.3 times more Omega 6, 1.5 times more Fiber and 2.2 times more Protein than Roasted Breadfruit Seeds.
• 14 ounces of Boiled Peanuts with Salt provide inadequate amounts of Omega 3