Comparing Nutrients in 1 pound Boiled Breadfruit Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	26.3% 762kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	81% 26g	32g per day for Men 19-50 years
Omega 3	80.2% 1.3g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	117% 152g	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	57.3% 21.8g	NA	38g per day for Men 19-50 years
Protein	43% 24g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	539% 4.85mg	338% 3.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	117% 3969mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	7.27% 269g	0.81% 30g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Breadfruit Seeds has 6 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.2 times more Vitamin B2, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• Both Boiled Breadfruit Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Boiled Breadfruit Seeds has 61 times more Calcium, 1.6 times more Copper, more Magnesium, more Phosphorus and 2.3 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.1 times more Iron, 10.2 times more Manganese and 1.7 times more Sodium than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Beechnuts contain similar levels of Potassium per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 3.4 times more Energy, 21.7 times more Fat, 9.2 times more Saturated Fat, 6 times more Omega 3 and 19.5 times more Omega 6 than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Beechnuts offer comparable quantities of Carbohydrate and Protein per one pound.