Comparing Nutrients in 14 ounces Roasted Breadfruit Seeds VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Roasted Breadfruit Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	28.3% 822kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	9.04% 2.9g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	82.4% 1.3g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	62.7% 24g	98% 37.3g	38g per day for Men 19-50 years
Protein	44% 24.6g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Oil-roasted Peanuts with Dalt	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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	184% 27.5mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	34% 341mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	583% 5.24mg	235% 2.1mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	318% 7.32mg	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	225% 1576mg	700mg per day for Men 19-50 years
Potassium	126% 4294mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	118% 13mg	11mg per day for Men 19-50 years
Water	5.33% 197g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Breadfruit Seeds VS Oil-roasted Peanuts with Dalt per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Breadfruit Seeds vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Roasted Breadfruit Seeds have 4.8 times more Vitamin B1, 2.7 times more Vitamin B2 and 9.5 times more Vitamin C than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.9 times more Vitamin B3 and 2 times more Vitamin B9 than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C
• Both Roasted Breadfruit Seeds as well as Oil-roasted 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 Oil-roasted Peanuts with Dalt:

• 14 ounces of Roasted Breadfruit Seeds have 1.4 times more Calcium, 2.5 times more Copper and 1.5 times more Potassium than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.7 times more Iron, 2.8 times more Magnesium, 11.3 times more Manganese, 2.3 times more Phosphorus, 11.4 times more Sodium and 3.2 times more Zinc than Roasted Breadfruit Seeds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Breadfruit Seeds have 8.7 times more Omega 3 and 2.6 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 2.9 times more Energy, 19.4 times more Fat, 11.9 times more Saturated Fat, 13.7 times more Omega 6, 1.6 times more Fiber and 4.5 times more Protein than Roasted Breadfruit Seeds.