Comparing Nutrients in 1 pound Boiled Breadfruit Seeds VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Breadfruit Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	26.3% 762kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	80.2% 1.3g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	43% 24g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	76.8% 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	55.6% 222μg	80.5% 322μg	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	30.7% 27.7mg	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Breadfruit Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	27.7% 277mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	539% 4.85mg	37.8% 0.34mg	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	34% 2.72mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	75% 1.72mg	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	80.4% 562mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	117% 3969mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	7.27% 269g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Breadfruit Seeds VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Breadfruit Seeds vs Cooked Broccoli Raab:

• 1 pound of Boiled Breadfruit Seeds has 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 18.9 times more Vitamin A, 1.4 times more Vitamin B9 and 6.1 times more Vitamin C than Boiled Breadfruit Seeds.
• 1 pound of Boiled Breadfruit Seeds have insufficient amounts of Vitamin A
• Both Boiled Breadfruit Seeds as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Breadfruit Seeds vs Cooked Broccoli Raab:

• 1 pound of Boiled Breadfruit Seeds has 14.3 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus, 2.6 times more Potassium and 1.5 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.9 times more Calcium, 2.1 times more Iron, 2.9 times more Manganese, 2.4 times more Sodium and 1.5 times more Water than Boiled Breadfruit Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Breadfruit Seeds has 6.7 times more Energy, 4.4 times more Fat, 1.4 times more Omega 3, 30.4 times more Omega 6, 10.3 times more Carbohydrate, 1.7 times more Fiber and 1.4 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6