Comparing Nutrients in 1 pound Breadfruit Seeds VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Breadfruit Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	30% 866kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.84g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	60% 33.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	579% 5.2mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	44% 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	113% 794mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	126% 4268mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	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	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	6.9% 255g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Breadfruit Seeds vs Cooked Chopped Frozen Broccoli:

• 1 pound of Breadfruit Seeds has 8.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.2 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.9 times more Vitamin A and 6.1 times more Vitamin C than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Breadfruit Seeds have insufficient amounts of Vitamin A
• Both Raw Breadfruit Seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Breadfruit Seeds vs Cooked Chopped Frozen Broccoli:

• 1 pound of Breadfruit Seeds has 33.8 times more Copper, 6 times more Iron, 4.2 times more Magnesium, 3.6 times more Phosphorus, 6.6 times more Potassium and 3.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Manganese and 1.6 times more Water than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breadfruit Seeds has 6.8 times more Energy, 46.6 times more Fat, 83.8 times more Saturated Fat, 16.4 times more Omega 3, 176.2 times more Omega 6, 5.5 times more Carbohydrate, 1.7 times more Fiber and 2.4 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6