Comparing Nutrients in 300 calories Oil-roasted Peanuts with Dalt VS Roasted Breadfruit Seeds

Weight per 300 calories

• Oil-roasted Peanuts with Dalt: 50g
• Roasted Breadfruit Seeds: 145g

Oil-roasted Peanuts with Dalt have 2.9 times more energy per 100g than Roasted Breadfruit Seeds. It has very high energy density when compared to other foods. Roasted Breadfruit Seeds having above average energy density.

Discover which food has more nutrients per 300 calories - Oil-roasted Peanuts with Dalt or Roasted Breadfruit Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.57g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.88% 7.64g	44.7% 58g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	12.4% 4.7g	23% 8.7g	38g per day for Men 19-50 years
Protein	25% 14g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.55% 0.043mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.43% 0.045mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	47% 0.61mg	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	15% 60μg	21.4% 85.5μg	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	0.45% 0.4mg	12.2% 11mg	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	23% 3.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Peanuts with Dalt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	213% 1.9mg	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	9.5% 0.76mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	10.3% 0.24mg	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	28.4% 199mg	36.2% 254mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	46% 1568mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2.7% 40.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	1.95% 72g	3700g per day for Men 19-50 years

Oil-roasted Peanuts With Dalt VS Roasted Breadfruit Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil-roasted Peanuts with Dalt or Roasted Breadfruit Seeds?

Lets compare vitamin content per 300 calories of Oil-roasted Peanuts with Dalt vs Roasted Breadfruit Seeds:

• 300 kcal of Roasted Breadfruit Seeds contain 14 times more Vitamin B1, 7.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 27.5 times more Vitamin C than Oil-roasted Peanuts with Salt.
• 300 calories of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Oil-roasted Peanuts with Salt as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil-roasted Peanuts with Dalt vs Roasted Breadfruit Seeds:

• 300 calories of Oil-roasted Peanuts with Dalt have 3.9 times more Manganese and 3.9 times more Sodium than Roasted Breadfruit Seeds.
• While 300 kcal of Roasted Breadfruit Seeds contain 4.1 times more Calcium, 7.2 times more Copper, 1.7 times more Iron, 1.3 times more Phosphorus and 4.3 times more Potassium than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Roasted Breadfruit Seeds contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Oil-roasted Peanuts with Dalt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil-roasted Peanuts with Dalt have 6.7 times more Fat, 4.1 times more Saturated Fat, 4.7 times more Omega 6 and 1.6 times more Protein than Roasted Breadfruit Seeds.
• While 300 kcal of Roasted Breadfruit Seeds contain 25.3 times more Omega 3, 7.6 times more Carbohydrate and 1.8 times more Fiber than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Roasted Breadfruit Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil-roasted Peanuts with Dalt provide inadequate amounts of Omega 3 and Carbohydrate