Comparing Nutrients in 1 pound Breadfruit Seeds VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Breadfruit Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	30% 866kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.84g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	62% 23.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	60% 33.6g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	579% 5.2mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	126% 4268mg	29% 989mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	6.9% 255g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Breadfruit Seeds vs Cooked Ripe Red Tomatoes:

• Raw Breadfruit Seeds have 13.4 times more Vitamin B1, 13.7 times more Vitamin B2, 6.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Vitamin A and 3.5 times more Vitamin C than Raw Breadfruit Seeds.
• Both Raw Breadfruit Seeds and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Breadfruit Seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Breadfruit Seeds vs Cooked Ripe Red Tomatoes:

• Raw Breadfruit Seeds have 3.3 times more Calcium, 15.3 times more Copper, 5.4 times more Iron, 6 times more Magnesium, 1.4 times more Manganese, 6.3 times more Phosphorus, 4.3 times more Potassium, 2.3 times more Sodium and 6.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Water than Raw Breadfruit Seeds.

Comparison of macro-nutrients per 1 pound:

• Raw Breadfruit Seeds have 10.6 times more Energy, 50.8 times more Fat, 100.6 times more Saturated Fat, 343.5 times more Omega 3, 54.5 times more Omega 6, 7.3 times more Carbohydrate, 7.4 times more Fiber and 7.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Breadfruit Seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.