Comparing Nutrients in 1 pound Boiled Breadfruit Seeds VS Dried Butternuts

Macros Ratio

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

Macro Nutrients

	Boiled Breadfruit Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	26.3% 762kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	80.2% 1.3g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	42% 54.7g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	43% 24g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	539% 4.85mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	117% 3969mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	129% 14mg	11mg per day for Men 19-50 years
Water	7.27% 269g	0.41% 15g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Boiled Breadfruit Seeds has 2.4 times more Copper and 2.1 times more Potassium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 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.
• Both Boiled Breadfruit Seeds and Dried Butternuts contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Breadfruit Seeds has 2.7 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 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.
• Both Boiled Breadfruit Seeds and Dried Butternuts offer comparable quantities of Fiber per one pound.