Comparing Nutrients in 1 kilogram Boiled Breadfruit Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	58% 1680kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	179% 57g	32g per day for Men 19-50 years
Omega 3	177% 2.83g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.4g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	258% 335g	130g per day for Men 19-50 years
Sugars	NA	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	126% 48g	NA	38g per day for Men 19-50 years
Protein	95% 53g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	331% 53mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.16mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	61% 610mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1188% 10.7mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	257% 8750mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	16% 593g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Breadfruit Seeds VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Breadfruit Seeds vs Dried Beechnuts:

• 1 kilogram of Boiled Breadfruit Seeds has 6 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.2 times more Vitamin B2, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• Both Boiled Breadfruit Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Breadfruit Seeds vs Dried Beechnuts:

• 1 kilogram of Boiled Breadfruit Seeds has 61 times more Calcium, 1.6 times more Copper, more Magnesium, more Phosphorus and 2.3 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.1 times more Iron, 10.2 times more Manganese and 1.7 times more Sodium than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Beechnuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 3.4 times more Energy, 21.7 times more Fat, 9.2 times more Saturated Fat, 6 times more Omega 3 and 19.5 times more Omega 6 than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Beechnuts offer comparable quantities of Carbohydrate and Protein per one kilogram.