Comparing Nutrients in 1 pound Roasted Breadfruit Seeds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Roasted Breadfruit Seeds	Broccoli Raab	Recommended Dietary Allowance
Energy	32.4% 939kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	50.2% 28g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	59.7% 0.78mg	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	67% 268μg	94% 376μg	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	38.3% 34.5mg	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	39% 390mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	666% 6mg	21% 0.19mg	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	51% 4.1mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	144% 4908mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	6.1% 225g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Breadfruit Seeds VS Broccoli Raab per 1 lb

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

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

• 1 pound of Roasted Breadfruit Seeds has 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 6.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.5 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 8.7 times more Vitamin A, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Roasted Breadfruit Seeds.
• 1 pound of Roasted Breadfruit Seeds have insufficient amounts of Vitamin A
• Both Roasted Breadfruit Seeds as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Breadfruit Seeds vs Broccoli Raab:

• 1 pound of Roasted Breadfruit Seeds has 31.5 times more Copper, 2.8 times more Magnesium, 2.4 times more Phosphorus, 5.5 times more Potassium and 1.3 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Calcium, 2.4 times more Iron, 2.4 times more Manganese and 1.9 times more Water than Roasted Breadfruit Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Breadfruit Seeds has 9.4 times more Energy, 5.5 times more Fat, 8.8 times more Saturated Fat, 1.8 times more Omega 3, 38.1 times more Omega 6, 14.1 times more Carbohydrate, 2.2 times more Fiber and 2 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6