Comparing Nutrients in 1 pound Breadnuts VS Boiled Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Breadnuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	34% 984kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	80.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	112% 145g	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	NA	57.3% 21.8g	38g per day for Men 19-50 years
Protein	48.4% 27g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	104% 1.35mg	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	75% 299μg	55.6% 222μg	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	138% 124mg	30.7% 27.7mg	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

	Breadnuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	44.5% 445mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	728% 6.55mg	539% 4.85mg	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	119% 9.5mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	26% 0.6mg	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	43.4% 304mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	158% 5366mg	117% 3969mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.37% 141mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	46.6% 5.13mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	5.5% 204g	7.27% 269g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Boiled Breadfruit Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Breadnuts vs Boiled Breadfruit Seeds:

• 1 pound of Breadnuts has 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled Breadfruit Seeds.
• While 1 lb of Boiled Breadfruit Seeds contains 5.3 times more Vitamin B1, 3.1 times more Vitamin B2 and 6 times more Vitamin B3 than Raw Breadnut Tree Seeds.
• Both Raw Breadnut Tree Seeds as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Breadnuts vs Boiled Breadfruit Seeds:

• 1 pound of Breadnuts has 1.6 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Boiled Breadfruit Seeds.
• While 1 lb of Boiled Breadfruit Seeds contains 1.9 times more Phosphorus than Raw Breadnut Tree Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breadnuts has 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled Breadfruit Seeds.
• While 1 lb of Boiled Breadfruit Seeds contains 2.3 times more Fat, 2.3 times more Omega 3 and 2.3 times more Omega 6 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Boiled Breadfruit Seeds offer comparable quantities of Protein per one pound.