Comparing Nutrients in 1 kilogram Breadfruit Seeds VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Breadfruit Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	66% 1910kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	57.6% 56g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	137% 52g	26.3% 10g	38g per day for Men 19-50 years
Protein	132% 74g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	402% 4.82mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.38mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.77mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	36% 360mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1276% 11.5mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	277% 9410mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	15.2% 563g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Breadfruit Seeds vs Stewed Canned Tomatoes:

• 1 kilogram of Breadfruit Seeds has 10.5 times more Vitamin B1, 8.6 times more Vitamin B2, 7.7 times more Vitamin B5, 18.8 times more Vitamin B6 and 10.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.6 times more Vitamin B3 than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Stewed Canned Tomatoes provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Breadfruit Seeds as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Breadfruit Seeds vs Stewed Canned Tomatoes:

• 1 kilogram of Breadfruit Seeds has 10.3 times more Copper, 2.8 times more Iron, 4.5 times more Magnesium, 2.4 times more Manganese, 8.8 times more Phosphorus, 4.5 times more Potassium and 5.3 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 8.8 times more Sodium and 1.6 times more Water than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Stewed Canned Tomatoes contain similar levels of Calcium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breadfruit Seeds has 7.3 times more Energy, 29.4 times more Fat, 58 times more Saturated Fat, 229 times more Omega 3, 30.9 times more Omega 6, 4.7 times more Carbohydrate, 5.2 times more Fiber and 8.1 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein