Comparing Nutrients in 1 pound Breadfruit Seeds VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Breadfruit Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	30% 866kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.84g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	209% 271g	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	62% 23.6g	297% 113g	38g per day for Men 19-50 years
Protein	60% 33.6g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	139% 1.8mg	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	60% 240μg	447% 1787μg	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	33.3% 30mg	22.7% 20.4mg	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

	Breadfruit Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	579% 5.2mg	554% 5mg	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	208% 16.6mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	197% 4.54mg	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	113% 794mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	126% 4268mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	6.9% 255g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Breadfruit Seeds versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Breadfruit Seeds vs California Red Kidney Beans:

• 1 pound of Breadfruit Seeds has 1.4 times more Vitamin B2 and 1.5 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 4.7 times more Vitamin B3 and 7.4 times more Vitamin B9 than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and California Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one pound.
• Both Raw Breadfruit Seeds as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Breadfruit Seeds vs California Red Kidney Beans:

• 1 lb of Raw California Red Kidney Beans contains 5.4 times more Calcium, 2.5 times more Iron, 3 times more Magnesium, 7 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and California Red Kidney Beans contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breadfruit Seeds has 22.4 times more Fat, 41.9 times more Saturated Fat, 8.2 times more Omega 3 and 42.4 times more Omega 6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.7 times more Energy, 2 times more Carbohydrate, 4.8 times more Fiber and 3.3 times more Protein than Raw Breadfruit Seeds.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6