Comparing Nutrients in 1 pound Roasted Breadfruit Seeds VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Roasted Breadfruit Seeds	Valencia Oranges	Recommended Dietary Allowance
Energy	32.4% 939kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	71.6% 27.2g	30% 11.3g	38g per day for Men 19-50 years
Protein	50.2% 28g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Valencia Oranges	Recommended Dietary Allowance
Calcium	39% 390mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	666% 6mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	144% 4908mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	6.1% 225g	10.6% 392g	3700g per day for Men 19-50 years

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

• Roasted Breadfruit Seeds have 1.3 times more Vitamin A, 4.7 times more Vitamin B1, 6 times more Vitamin B2, 27 times more Vitamin B3, 4 times more Vitamin B5, 6.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.4 times more Vitamin C than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Breadfruit Seeds vs Valencia Oranges:

• Roasted Breadfruit Seeds have 2.2 times more Calcium, 35.7 times more Copper, 10 times more Iron, 6.2 times more Magnesium, 7.1 times more Manganese, 10.3 times more Phosphorus, 6 times more Potassium, more Sodium and 17.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Water than Roasted Breadfruit Seeds.

Comparison of macro-nutrients per 1 pound:

• Roasted Breadfruit Seeds have 4.2 times more Energy, 9 times more Fat, 20.8 times more Saturated Fat, 20.8 times more Omega 3, 25.1 times more Omega 6, 3.4 times more Carbohydrate, 2.4 times more Fiber and 6 times more Protein than Raw Valencia Oranges.
• Both Roasted Breadfruit Seeds as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.