Comparing Nutrients in 1 pound Breadfruit Seeds VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Breadfruit Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	30% 866kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.84g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	83.6% 109g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	62% 23.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	60% 33.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	579% 5.2mg	39% 0.35mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	126% 4268mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	6.9% 255g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Breadfruit Seeds vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Breadfruit Seeds have more Vitamin A, 4.5 times more Vitamin B1, 8.1 times more Vitamin B2, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.9 times more Vitamin B3 than Raw Breadfruit Seeds.
• Both Raw Breadfruit Seeds and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin C per 1 lb.
• Both Raw Breadfruit Seeds as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Breadfruit Seeds vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Breadfruit Seeds have 2.8 times more Calcium, 14.9 times more Copper, 5.9 times more Iron, 2.6 times more Magnesium, 2.2 times more Phosphorus, 2.5 times more Potassium and 2.6 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 14 times more Sodium than Raw Breadfruit Seeds.
• Both Raw Breadfruit Seeds and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Breadfruit Seeds have 1.3 times more Energy, 1.2 times more Saturated Fat, 42.9 times more Omega 3, 9 times more Omega 6, 1.2 times more Carbohydrate, 2.6 times more Fiber and 3.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Raw Breadfruit Seeds and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 1 lb.
• Both Raw Breadfruit Seeds as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.