Comparing Nutrients in 1 pound Baked Red Potatoes VS Boiled Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Baked Red Potatoes	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	13.6% 395kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	80.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	112% 145g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	117% 3969mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.27% 269g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Boiled Breadfruit Seeds:

• Baked Whole Red Potatoes have 2.1 times more Vitamin C than Boiled Breadfruit Seeds.
• While Boiled Breadfruit Seeds contain 12 times more Vitamin A, 4 times more Vitamin B1, 3.4 times more Vitamin B2, 3.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Boiled Breadfruit Seeds:

• Baked Whole Red Potatoes have 1.3 times more Manganese and 1.3 times more Water than Boiled Breadfruit Seeds.
• While Boiled Breadfruit Seeds contain 6.8 times more Calcium, 6.1 times more Copper, 1.8 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Sodium and 2.1 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Breadfruit Seeds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Breadfruit Seeds contain 1.9 times more Energy, 15.3 times more Fat, 15.5 times more Saturated Fat, 18.9 times more Omega 3, 19.2 times more Omega 6, 1.6 times more Carbohydrate, 2.7 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.