Comparing Nutrients in 1 pound Roasted Breadfruit Seeds VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Breadfruit Seeds	Almonds	Recommended Dietary Allowance
Energy	32.4% 939kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	50.2% 28g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Almonds	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67% 268μg	50% 200μg	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	0% 0mg	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	775% 116mg	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

	Roasted Breadfruit Seeds	Almonds	Recommended Dietary Allowance
Calcium	39% 390mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	666% 6mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	144% 4908mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	129% 14mg	11mg per day for Men 19-50 years
Water	6.1% 225g	0.54% 20g	3700g per day for Men 19-50 years

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

• Roasted Breadfruit Seeds have more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 4.7 times more Vitamin B2 than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Breadfruit Seeds vs Almonds:

• Roasted Breadfruit Seeds have 1.3 times more Copper, 1.5 times more Potassium, 28 times more Sodium and 11.3 times more Water than Almonds.
• While Almonds contain 3.1 times more Calcium, 4.1 times more Iron, 4.4 times more Magnesium, 13.4 times more Manganese, 2.7 times more Phosphorus and 3 times more Zinc than Roasted Breadfruit Seeds.

Comparison of macro-nutrients per 1 pound:

• Roasted Breadfruit Seeds have 110.7 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• While Almonds contain 2.8 times more Energy, 18.5 times more Fat, 5.2 times more Saturated Fat, 11.1 times more Omega 6, 2.1 times more Fiber and 3.4 times more Protein than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.