Comparing Nutrients in 1 pound Peanuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Peanuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	88.7% 2572kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	140% 182g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	101% 38.6g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	209% 117g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	147% 1.9mg	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	272% 1089μg	67% 268μg	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	38.3% 34.5mg	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	252% 37.8mg	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

	Peanuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	41.7% 417mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	666% 6mg	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	260% 20.8mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	32% 0.74mg	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	244% 1706mg	113% 794mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	144% 4908mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	6.1% 225g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Peanuts vs Roasted Breadfruit Seeds:

• Raw Peanuts have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.1 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain more Vitamin A, 1.8 times more Vitamin B2 and more Vitamin C than Raw Peanuts.
• Both Raw Peanuts and Roasted Breadfruit Seeds have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Peanuts as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Peanuts vs Roasted Breadfruit Seeds:

• Raw Peanuts have 5.1 times more Iron, 2.7 times more Magnesium, 11.9 times more Manganese, 2.1 times more Phosphorus and 3.2 times more Zinc than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 1.5 times more Potassium, 1.6 times more Sodium and 7.6 times more Water than Raw Peanuts.
• Both Raw Peanuts and Roasted Breadfruit Seeds have similar amounts of Calcium and Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Peanuts have 2.7 times more Energy, 18.2 times more Fat, 8.6 times more Saturated Fat, 14.1 times more Omega 6, 1.4 times more Fiber and 4.2 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 110.7 times more Omega 3 and 2.5 times more Carbohydrate than Raw Peanuts.
• Both Raw Peanuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.