Comparing Nutrients in 300 calories Boiled Breadfruit Seeds VS Chinese Broccoli

Weight per 300 calories

• Boiled Breadfruit Seeds: 179g
• Chinese Broccoli: 1154g

Boiled Breadfruit Seeds have 6.5 times more energy per 100g than Chinese Broccoli. It has above average energy density when compared to other foods. Raw Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Breadfruit Seeds or Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Boiled Breadfruit Seeds	Chinese Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	9.04% 8.77g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	31.6% 0.51g	195% 3.13g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	22.6% 8.57g	79% 30g	38g per day for Men 19-50 years
Protein	17% 9.46g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	2.4% 21.4μg	110% 992μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	65.7% 0.85mg	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	22% 87.5μg	300% 1200μg	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	12% 11mg	379% 342mg	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	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	857% 1028μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Breadfruit Seeds	Chinese Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	121% 1212mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	82% 0.74mg	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	13.4% 1.07mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	NA	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	31.6% 221mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	46% 1563mg	93% 3162mg	3400mg per day for Men 19-50 years
Selenium	NA	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	5.4% 80.8mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	2.86% 106g	29% 1068g	3700g per day for Men 19-50 years

Boiled Breadfruit Seeds VS Chinese Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Breadfruit Seeds or Chinese Broccoli?

Lets compare vitamin content per 300 calories of Boiled Breadfruit Seeds vs Chinese Broccoli:

• 300 calories of Boiled Breadfruit Seeds have 1.8 times more Vitamin B3 than Chinese Broccoli.
• While 300 kcal of Raw Chinese Broccoli contain 46.3 times more Vitamin A, 2.2 times more Vitamin B1, 5.8 times more Vitamin B2, 1.6 times more Vitamin B6, 13.7 times more Vitamin B9 and 31.4 times more Vitamin C than Boiled Breadfruit Seeds.
• 300 calories of Boiled Breadfruit Seeds have insufficient amounts of Vitamin A
• Both Boiled Breadfruit Seeds as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Breadfruit Seeds vs Chinese Broccoli:

• 300 calories of Boiled Breadfruit Seeds have 2.6 times more Copper than Chinese Broccoli.
• While 300 kcal of Raw Chinese Broccoli contain 11.1 times more Calcium, 6.4 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium, 3.2 times more Zinc and 10.1 times more Water than Boiled Breadfruit Seeds.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Breadfruit Seeds have 1.8 times more Omega 6 than Chinese Broccoli.
• While 300 kcal of Raw Chinese Broccoli contain 2.1 times more Fat, 6.2 times more Omega 3, 3.5 times more Fiber and 1.5 times more Protein than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Chinese Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Chinese Broccoli provide inadequate amounts of Omega 6