Comparing Nutrients in 1 pound Breadfruit Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	30% 866kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.84g	81% 26g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	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	102% 133g	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	62% 23.6g	NA	38g per day for Men 19-50 years
Protein	60% 33.6g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Dried Beechnuts	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	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	60% 240μg	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	33.3% 30mg	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

	Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	579% 5.2mg	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	208% 16.6mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	113% 794mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	126% 4268mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	6.9% 255g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Breadfruit Seeds vs Dried Beechnuts:

• 1 pound of Breadfruit Seeds has 1.6 times more Vitamin B1 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2 times more Vitamin B3, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Raw 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 Breadfruit Seeds vs Dried Beechnuts:

• 1 pound of Breadfruit Seeds has 36 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, more Magnesium, more Phosphorus and 2.5 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 9.4 times more Manganese and 1.5 times more Sodium than Raw Breadfruit Seeds.
• Both 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 times more Energy, 8.9 times more Fat, 3.8 times more Saturated Fat, 2.5 times more Omega 3 and 8 times more Omega 6 than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Dried Beechnuts offer comparable quantities of Carbohydrate and Protein per one pound.