Comparing Nutrients in 1 kilogram Boiled Breadfruit Seeds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Boiled Breadfruit Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	58% 1680kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	41% 13g	32g per day for Men 19-50 years
Omega 3	177% 2.83g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.4g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	93% 121g	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	124% 47g	38g per day for Men 19-50 years
Protein	95% 53g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	331% 53mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.16mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	61% 610mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1188% 10.7mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	257% 8750mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	NA	313% 172μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	16% 593g	0.9% 33.4g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Breadfruit Seeds has 5.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Butternuts provide similar amounts of Vitamin B2 per one kilogram.
• Both Boiled Breadfruit Seeds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Breadfruit Seeds has 2.4 times more Copper and 2.1 times more Potassium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 6.7 times more Iron, 4.7 times more Magnesium, 49.7 times more Manganese, 3.6 times more Phosphorus and 3.8 times more Zinc than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Butternuts contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Breadfruit Seeds has 2.7 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 3.6 times more Energy, 24.8 times more Fat, 2.1 times more Saturated Fat, 30.8 times more Omega 3, 35.8 times more Omega 6 and 4.7 times more Protein than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Butternuts offer comparable quantities of Fiber per one kilogram.