Comparing Nutrients in 1 pound Dried Butternuts VS Boiled Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Dried Butternuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	96% 2776kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	80.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	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	42% 54.7g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	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	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	56% 21.3g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	202% 113g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	104% 1.35mg	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	75% 299μg	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	16% 14.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	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	228% 18.2mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	26% 0.6mg	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	289% 2023mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	117% 3969mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	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	0.41% 15g	7.27% 269g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Boiled Breadfruit Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Butternuts versus 1 lb of Boiled Breadfruit Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Dried Butternuts has 1.3 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Breadfruit Seeds.
• While 1 lb of Boiled Breadfruit Seeds contains 5.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Boiled Breadfruit Seeds provide similar amounts of Vitamin B2 per one pound.
• Both Dried Butternuts as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Boiled Breadfruit Seeds:

• 1 pound of Dried Butternuts has 6.7 times more Iron, 4.7 times more Magnesium, 49.7 times more Manganese, 3.6 times more Phosphorus and 3.8 times more Zinc than Boiled Breadfruit Seeds.
• While 1 lb of Boiled Breadfruit Seeds contains 2.4 times more Copper and 2.1 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Boiled Breadfruit Seeds contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 3.6 times more Energy, 24.8 times more Fat, 2.1 times more Saturated Fat, 30.8 times more Omega 3, 35.8 times more Omega 6 and 4.7 times more Protein than Boiled Breadfruit Seeds.
• While 1 lb of Boiled Breadfruit Seeds contains 2.7 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Boiled Breadfruit Seeds offer comparable quantities of Fiber per one pound.