Comparing Nutrients in 1 pound Roasted Breadfruit Seeds VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Roasted Breadfruit Seeds	Roasted Cottonseed	Recommended Dietary Allowance
Energy	32.4% 939kcal	79% 2295kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	137% 44g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	477% 81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	76.4% 99g	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	65.7% 25g	38g per day for Men 19-50 years
Protein	50.2% 28g	264% 148g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	273% 3.55mg	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	264% 1057μg	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	45.4% 41mg	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	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	39% 390mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	666% 6mg	605% 5.44mg	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	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	475% 1996mg	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	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	518% 3629mg	700mg per day for Men 19-50 years
Potassium	144% 4908mg	180% 6123mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	247% 27.2mg	11mg per day for Men 19-50 years
Water	6.1% 225g	0.57% 21g	3700g per day for Men 19-50 years

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

• Roasted Breadfruit Seeds have 2.5 times more Vitamin B3 and 2.2 times more Vitamin B5 than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 1.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Roasted Glandless Cottonseed Kernels have similar amounts of Vitamin B2 and Vitamin C per 1 lb.
• Both Roasted Breadfruit Seeds as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Roasted Breadfruit Seeds have 10.7 times more Water than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 6 times more Iron, 7.1 times more Magnesium, 13.4 times more Manganese, 4.6 times more Phosphorus and 5.8 times more Zinc than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Roasted Glandless Cottonseed Kernels have similar amounts of Calcium, Copper, Potassium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Breadfruit Seeds have 4.8 times more Omega 3 and 1.8 times more Carbohydrate than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 2.4 times more Energy, 13.4 times more Fat, 13.3 times more Saturated Fat, 16.2 times more Omega 6 and 5.3 times more Protein than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Roasted Glandless Cottonseed Kernels have similar amounts of Fiber per 1 lb.
• Both Roasted Breadfruit Seeds as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.