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

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Breadfruit Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	58% 1680kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	177% 2.83g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.4g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	126% 48g	79% 30g	38g per day for Men 19-50 years
Protein	95% 53g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	331% 53mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.16mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Breadfruit Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	61% 610mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1188% 10.7mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	257% 8750mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	16% 593g	24.5% 906g	3700g per day for Men 19-50 years

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

• Boiled Breadfruit Seeds have 4 times more Vitamin B1, 1.5 times more Vitamin B2, 11.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.8 times more Vitamin A, 1.9 times more Vitamin B9 and 11.2 times more Vitamin C than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Breadfruit Seeds have 1.5 times more Calcium, 29.7 times more Copper, 3.1 times more Magnesium, 2.1 times more Phosphorus, 3.5 times more Potassium, 1.4 times more Sodium and 2.4 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.9 times more Manganese and 1.5 times more Water than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Frozen Broccoli Spears have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Breadfruit Seeds have 5.8 times more Energy, 6.8 times more Fat, 11.9 times more Saturated Fat, 2.3 times more Omega 3, 25.5 times more Omega 6, 6 times more Carbohydrate, 1.6 times more Fiber and 1.7 times more Protein than Frozen Broccoli Spears.
• Both Boiled Breadfruit Seeds as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.