Comparing Nutrients in 1 kilogram Breadfruit Seeds VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Breadfruit Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	66% 1910kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	57.6% 56g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	172% 224g	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	137% 52g	245% 93g	38g per day for Men 19-50 years
Protein	132% 74g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	402% 4.82mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.38mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.77mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	80% 1.04mg	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	133% 530μg	185% 740μg	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	73.3% 66mg	13.3% 12mg	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

	Breadfruit Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	36% 360mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	1276% 11.5mg	321% 2.9mg	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	459% 36.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	138% 3.18mg	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	250% 1750mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	277% 9410mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	15.2% 563g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Boiled California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Breadfruit Seeds vs Boiled California Red Kidney Beans:

• 1 kilogram of Breadfruit Seeds has 3.7 times more Vitamin B1, 4.9 times more Vitamin B2, 4 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Vitamin B9 than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Breadfruit Seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Breadfruit Seeds vs Boiled California Red Kidney Beans:

• 1 kilogram of Breadfruit Seeds has 4 times more Copper, 1.2 times more Iron, 1.3 times more Phosphorus and 2.2 times more Potassium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Calcium and 2.2 times more Manganese than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Boiled California Red Kidney Beans contain similar levels of Magnesium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breadfruit Seeds has 1.5 times more Energy, 62.1 times more Fat, 107.8 times more Saturated Fat, 21.5 times more Omega 3, 114.5 times more Omega 6 and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Fiber than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Boiled California Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6