Comparing Nutrients in 1 kilogram Breadfruit Seeds VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Breadfruit Seeds	Red Kidney Beans	Recommended Dietary Allowance
Energy	66% 1910kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	57.6% 56g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	132% 74g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.38mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.77mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	36% 360mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1276% 11.5mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	277% 9410mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	254% 28mg	11mg per day for Men 19-50 years
Water	15.2% 563g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Breadfruit Seeds versus 1 kg of 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 Red Kidney Beans:

• 1 kilogram of Breadfruit Seeds has 1.4 times more Vitamin B2 and 1.5 times more Vitamin C than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Vitamin B1, 4.8 times more Vitamin B3 and 7.4 times more Vitamin B9 than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• Both Raw Breadfruit Seeds as well as Raw 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 Red Kidney Beans:

• 1 kilogram of Breadfruit Seeds has 1.6 times more Copper than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.3 times more Calcium, 1.8 times more Iron, 2.6 times more Magnesium, 7.8 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Zinc than Raw Breadfruit Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breadfruit Seeds has 5.3 times more Fat, 9.8 times more Saturated Fat, 1.9 times more Omega 3 and 10 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.8 times more Energy, 2.1 times more Carbohydrate, 2.9 times more Fiber and 3 times more Protein than Raw Breadfruit Seeds.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6