Comparing Nutrients in 1 kilogram Peanuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Peanuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	196% 5670kcal	71.4% 2070kcal	2900kcal per day for Men 19-50 years
Fat	508% 492g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	196% 62.8g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	208% 3.32g	1.6g per day for Men 19-50 years
Omega 6	915% 156g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	308% 401g	130g per day for Men 19-50 years
Sugars	65% 47.2g	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	224% 85g	158% 60g	38g per day for Men 19-50 years
Protein	461% 258g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	533% 6.4mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	754% 121mg	463% 74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	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	600% 2400μg	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	555% 83.3mg	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

	Peanuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	92% 920mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	1271% 11.4mg	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	573% 45.8mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	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	537% 3760mg	250% 1750mg	700mg per day for Men 19-50 years
Potassium	207% 7050mg	318% 10820mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.76% 65g	13.4% 497g	3700g per day for Men 19-50 years

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

• Raw Peanuts have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.1 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain more Vitamin A, 1.8 times more Vitamin B2 and more Vitamin C than Raw Peanuts.
• Both Raw Peanuts and Roasted Breadfruit Seeds have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Peanuts as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Peanuts have 5.1 times more Iron, 2.7 times more Magnesium, 11.9 times more Manganese, 2.1 times more Phosphorus and 3.2 times more Zinc than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 1.5 times more Potassium, 1.6 times more Sodium and 7.6 times more Water than Raw Peanuts.
• Both Raw Peanuts and Roasted Breadfruit Seeds have similar amounts of Calcium and Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Peanuts have 2.7 times more Energy, 18.2 times more Fat, 8.6 times more Saturated Fat, 14.1 times more Omega 6, 1.4 times more Fiber and 4.2 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 110.7 times more Omega 3 and 2.5 times more Carbohydrate than Raw Peanuts.
• Both Raw Peanuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.