Comparing Nutrients in 1 kilogram Roasted Breadfruit Seeds VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Roasted Breadfruit Seeds	Baked White Potatoes	Recommended Dietary Allowance
Energy	71.4% 2070kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	208% 3.32g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	308% 401g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	158% 60g	55.3% 21g	38g per day for Men 19-50 years
Protein	111% 62g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	342% 4.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	463% 74mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	323% 4.2mg	162% 2.1mg	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	148% 590μg	95% 380μg	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	84.4% 76mg	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Baked White Potatoes	Recommended Dietary Allowance
Calcium	86% 860mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1468% 13.2mg	141% 1.27mg	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	113% 9mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	318% 10820mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	13.4% 497g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Breadfruit Seeds vs Baked White Potatoes:

• Roasted Breadfruit Seeds have 15 times more Vitamin A, 8.5 times more Vitamin B1, 5.6 times more Vitamin B2, 4.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin C than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Breadfruit Seeds vs Baked White Potatoes:

• Roasted Breadfruit Seeds have 8.6 times more Calcium, 10.4 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium, 4 times more Sodium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Water than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Baked Whole White Potatoes have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Breadfruit Seeds have 2.3 times more Energy, 18 times more Fat, 18.2 times more Saturated Fat, 22.1 times more Omega 3, 22.6 times more Omega 6, 1.9 times more Carbohydrate, 2.9 times more Fiber and 3 times more Protein than Baked Whole White Potatoes.
• Both Roasted Breadfruit Seeds as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.