Comparing Nutrients in 1 kilogram Breadfruit Seeds VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Breadfruit Seeds	Chinese Broccoli	Recommended Dietary Allowance
Energy	66% 1910kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	57.6% 56g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	36% 46.7g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	132% 74g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	96% 860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	402% 4.82mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.38mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	57% 0.74mg	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	260% 1040μg	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	329% 296mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	743% 891μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Chinese Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	1276% 11.5mg	71% 0.64mg	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	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	NA	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	277% 9410mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	15.2% 563g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Chinese Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Breadfruit Seeds vs Chinese Broccoli:

• 1 kilogram of Breadfruit Seeds has 4.8 times more Vitamin B1, 2 times more Vitamin B2 and 4.3 times more Vitamin B6 than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 6.6 times more Vitamin A, 2 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Chinese Broccoli provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Breadfruit Seeds have insufficient amounts of Vitamin A
• Both Raw Breadfruit Seeds as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Breadfruit Seeds vs Chinese Broccoli:

• 1 kilogram of Breadfruit Seeds has 17.9 times more Copper, 6.2 times more Iron, 2.8 times more Magnesium, 4.1 times more Phosphorus, 3.4 times more Potassium and 2.2 times more Zinc than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 2.9 times more Calcium and 1.6 times more Water than Raw Breadfruit Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breadfruit Seeds has 7.3 times more Energy, 7.4 times more Fat, 13 times more Saturated Fat, 2.5 times more Omega 3, 28.6 times more Omega 6, 6.3 times more Carbohydrate, 2 times more Fiber and 6.2 times more Protein than Chinese Broccoli.
• 1 kilogram of Chinese Broccoli provide inadequate amounts of Energy and Omega 6