Comparing Nutrients in 1 kilogram Boiled Peanuts with Salt VS Roasted Breadfruit Seeds

Macros Ratio

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

Macro Nutrients

	Boiled Peanuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	110% 3180kcal	71.4% 2070kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	95% 30.6g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	208% 3.32g	1.6g per day for Men 19-50 years
Omega 6	409% 69.5g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	308% 401g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	232% 88g	158% 60g	38g per day for Men 19-50 years
Protein	241% 135g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	463% 74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	323% 4.2mg	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	188% 750μg	148% 590μg	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	0% 0mg	84.4% 76mg	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	273% 41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	55% 550mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	1468% 13.2mg	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	126% 10mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	71% 1.63mg	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	283% 1980mg	250% 1750mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	318% 10820mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	NA	55μg per day for Men 19-50 years
Sodium	501% 7510mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	11.3% 418g	13.4% 497g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Roasted Breadfruit Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Peanuts with Salt versus 1 kg of Roasted Breadfruit Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Peanuts with Salt vs Roasted Breadfruit Seeds:

• 1 kilogram of Boiled Peanuts with Salt has 1.3 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While 1 kg of Roasted Breadfruit Seeds contains 1.6 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6 and more Vitamin C than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Roasted Breadfruit Seeds provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Peanuts with Salt have insufficient amounts of Vitamin C
• Both Boiled Peanuts with Salt as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Peanuts with Salt vs Roasted Breadfruit Seeds:

• 1 kilogram of Boiled Peanuts with Salt has 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.
• While 1 kg of Roasted Breadfruit Seeds contains 1.6 times more Calcium, 2.6 times more Copper and 6 times more Potassium than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Roasted Breadfruit Seeds contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Peanuts with Salt has 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.
• While 1 kg of Roasted Breadfruit Seeds contains 332 times more Omega 3 and 1.9 times more Carbohydrate than Boiled Peanuts with Salt.
• 1 kilogram of Boiled Peanuts with Salt provide inadequate amounts of Omega 3