Comparing Nutrients in 1 pound Breadfruit Seeds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Breadfruit Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	30% 866kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.84g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	62% 23.6g	130% 49.4g	38g per day for Men 19-50 years
Protein	60% 33.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Roasted Almonds	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	47.5% 0.62mg	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	62.4% 249μg	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	0% 0mg	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	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Roasted Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	122% 1216mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	126% 4268mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	136% 15mg	11mg per day for Men 19-50 years
Water	6.9% 255g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Breadfruit Seeds vs Roasted Almonds:

• 1 pound of Breadfruit Seeds has 6.3 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 4 times more Vitamin B2 and 8.3 times more Vitamin B3 than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Roasted Almonds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Breadfruit Seeds as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Breadfruit Seeds vs Roasted Almonds:

• 1 pound of Breadfruit Seeds has 1.3 times more Potassium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 7.4 times more Calcium, 5.2 times more Magnesium, 15.7 times more Manganese, 2.7 times more Phosphorus and 3.7 times more Zinc than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Roasted Almonds contain similar levels of Copper and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breadfruit Seeds has 68.7 times more Omega 3 and 1.4 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 3.1 times more Energy, 9.4 times more Fat, 2.7 times more Saturated Fat, 5.7 times more Omega 6, 2.1 times more Fiber and 2.8 times more Protein than Raw Breadfruit Seeds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3