Comparing Nutrients in 1 kilogram Boiled Breadfruit Seeds VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Breadfruit Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	58% 1680kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	177% 2.83g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.4g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	79% 30g	38g per day for Men 19-50 years
Protein	95% 53g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	331% 53mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.16mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	100% 1.3mg	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	123% 490μg	168% 670μg	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	67.8% 61mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Breadfruit Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	61% 610mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	1188% 10.7mg	42.2% 0.38mg	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	75% 6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	128% 2.94mg	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	177% 1240mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	257% 8750mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	16% 593g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Breadfruit Seeds VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Breadfruit Seeds versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Breadfruit Seeds vs Frozen Chopped Broccoli:

• 1 kilogram of Boiled Breadfruit Seeds has 5.5 times more Vitamin B1, 1.8 times more Vitamin B2, 11.3 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4.3 times more Vitamin A, 1.4 times more Vitamin B9 and 9.2 times more Vitamin C than Boiled Breadfruit Seeds.
• 1 kilogram of Boiled Breadfruit Seeds have insufficient amounts of Vitamin A
• Both Boiled Breadfruit Seeds as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Breadfruit Seeds vs Frozen Chopped Broccoli:

• 1 kilogram of Boiled Breadfruit Seeds has 28.1 times more Copper, 2.8 times more Magnesium, 2.5 times more Phosphorus, 4.1 times more Potassium and 1.7 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Iron, 2.2 times more Manganese and 1.5 times more Water than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Frozen Chopped Broccoli contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Breadfruit Seeds has 6.5 times more Energy, 7.9 times more Fat, 2.7 times more Omega 3, 30.4 times more Omega 6, 6.7 times more Carbohydrate, 1.6 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6