Comparing Nutrients in 300 calories Breadfruit Seeds VS Florida Oranges

Weight per 300 calories

• Breadfruit Seeds: 157g
• Florida Oranges: 652g

Breadfruit Seeds have 4.2 times more energy per 100g than Florida Oranges. It has above average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Breadfruit Seeds or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Breadfruit Seeds	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.05% 8.8g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.37g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	67.4% 1.08g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	58% 75.3g	130g per day for Men 19-50 years
Sugars	NA	82.2% 59.6g	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	21.5% 8.17g	41% 15.7g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.27% 20.4μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.4% 0.47mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	25.6% 0.33mg	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	21% 83.2μg	27.7% 111μg	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	11.5% 10.4mg	326% 293mg	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	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Florida Oranges	Recommended Dietary Allowance
Calcium	5.65% 56.5mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	28.3% 0.25mg	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	72% 5.76mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	20% 85mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	6.8% 0.16mg	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	39.3% 275mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	43.5% 1478mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	NA	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	2.4% 88.4g	15.4% 568g	3700g per day for Men 19-50 years

Breadfruit Seeds VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Breadfruit Seeds or Florida Oranges?

Lets compare vitamin content per 300 calories of Breadfruit Seeds vs Florida Oranges:

• 300 calories of Breadfruit Seeds have 1.8 times more Vitamin B2 and 1.5 times more Vitamin B6 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 3.5 times more Vitamin A, 3.8 times more Vitamin B3, 1.3 times more Vitamin B9 and 28.3 times more Vitamin C than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Breadfruit Seeds have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Breadfruit Seeds as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Breadfruit Seeds vs Florida Oranges:

• 300 calories of Breadfruit Seeds have 7.1 times more Copper, 9.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 5 times more Calcium and 6.4 times more Water than Raw Breadfruit Seeds.
• 300 calories of Breadfruit Seeds lack sufficient amounts of Calcium
• 300 calories of Florida Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Breadfruit Seeds have 6.4 times more Fat, 14.5 times more Saturated Fat, 15 times more Omega 3, 17.8 times more Omega 6 and 2.5 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.6 times more Carbohydrate and 1.9 times more Fiber than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6