Comparing Nutrients in 1 pound Almonds VS Boiled Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Almonds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	91% 2626kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	80.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	112% 145g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	171% 96g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	55.6% 222μg	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	0% 0mg	30.7% 27.7mg	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	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	122% 1220mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	539% 4.85mg	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	210% 17mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	117% 3969mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	0.54% 20g	7.27% 269g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Boiled Breadfruit Seeds:

• Almonds have 6.7 times more Vitamin B2 than Boiled Breadfruit Seeds.
• While Boiled Breadfruit Seeds contain more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Boiled Breadfruit Seeds have similar amounts of Vitamin B9 per 1 lb.
• Both Almonds as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Boiled Breadfruit Seeds:

• Almonds have 4.4 times more Calcium, 6.2 times more Iron, 5.4 times more Magnesium, 16.5 times more Manganese, 3.9 times more Phosphorus and 3.8 times more Zinc than Boiled Breadfruit Seeds.
• While Boiled Breadfruit Seeds contain 23 times more Sodium and 13.4 times more Water than Almonds.
• Both Almonds and Boiled Breadfruit Seeds have similar amounts of Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 3.4 times more Energy, 21.7 times more Fat, 6.1 times more Saturated Fat, 13.1 times more Omega 6, 2.6 times more Fiber and 4 times more Protein than Boiled Breadfruit Seeds.
• While Boiled Breadfruit Seeds contain 94.3 times more Omega 3 and 1.5 times more Carbohydrate than Almonds.
• Both Almonds as well as Boiled Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.