Comparing Nutrients in 1 pound Breadfruit Seeds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Breadfruit Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	30% 866kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.84g	229% 73g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	62% 23.6g	89.5% 34g	38g per day for Men 19-50 years
Protein	60% 33.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	579% 5.2mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	126% 4268mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	15810% 8695μg	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	167% 18.4mg	11mg per day for Men 19-50 years
Water	6.9% 255g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Brazilnuts per 1 lb

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

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

• 1 pound of Breadfruit Seeds has 8.6 times more Vitamin B2, 1.5 times more Vitamin B3, 4.8 times more Vitamin B5, 3.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 9.4 times more Vitamin C than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.3 times more Vitamin B1 than Raw Breadfruit Seeds.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Breadfruit Seeds as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Breadfruit Seeds vs Brazilnuts:

• 1 pound of Breadfruit Seeds has 1.5 times more Iron and 1.4 times more Potassium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.4 times more Calcium, 1.5 times more Copper, 7 times more Magnesium, 8.6 times more Manganese, 4.1 times more Phosphorus and 4.5 times more Zinc than Raw Breadfruit Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breadfruit Seeds has 19.1 times more Omega 3 and 2.5 times more Carbohydrate than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.5 times more Energy, 12 times more Fat, 10.7 times more Saturated Fat, 10.6 times more Omega 6, 1.4 times more Fiber and 1.9 times more Protein than Raw Breadfruit Seeds.