Comparing Nutrients in 1 kilogram Breadfruit Seeds VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Breadfruit Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	66% 1910kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	57.6% 56g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	132% 74g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	402% 4.82mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.38mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.77mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1276% 11.5mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	277% 9410mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	15.2% 563g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Breadfruit Seeds vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Breadfruit Seeds has 8.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.2 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.9 times more Vitamin A and 6.1 times more Vitamin C than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Breadfruit Seeds have insufficient amounts of Vitamin A
• Both Raw Breadfruit Seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Breadfruit Seeds vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Breadfruit Seeds has 33.8 times more Copper, 6 times more Iron, 4.2 times more Magnesium, 3.6 times more Phosphorus, 6.6 times more Potassium and 3.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.6 times more Manganese and 1.6 times more Water than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breadfruit Seeds has 6.8 times more Energy, 46.6 times more Fat, 83.8 times more Saturated Fat, 16.4 times more Omega 3, 176.2 times more Omega 6, 5.5 times more Carbohydrate, 1.7 times more Fiber and 2.4 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6