Comparing Nutrients in 300 calories Roasted Breadfruit Seeds VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Roasted Breadfruit Seeds: 145g
• Canned Carrots with Liquids and Salt: 1304g

Roasted Breadfruit Seeds have 9 times more energy per 100g than Canned Carrots with Liquids and Salt. It has above average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Roasted Breadfruit Seeds or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Roasted Breadfruit Seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	23% 8.7g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	16% 9g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.8% 0.35mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	112% 1.46mg	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	21.4% 85.5μg	26% 104μg	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	12.2% 11mg	29% 26mg	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	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	12.5% 125mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	149% 1.34mg	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	16.3% 1.3mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	255% 5.87mg	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	36.2% 254mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	46% 1568mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	NA	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.6mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	1.95% 72g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Breadfruit Seeds vs Canned Carrots with Liquids and Salt:

• Roasted Breadfruit Seeds have 2.4 times more Vitamin B1 and 2 times more Vitamin B3 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 367.8 times more Vitamin A, 2.4 times more Vitamin B6 and 2.4 times more Vitamin C than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Roasted Breadfruit Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Breadfruit Seeds vs Canned Carrots with Liquids and Salt:

• Roasted Breadfruit Seeds have 1.4 times more Copper than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.2 times more Calcium, 5.2 times more Iron, 1.3 times more Magnesium, 24.8 times more Manganese, 1.4 times more Potassium, 77.1 times more Sodium, 2.5 times more Zinc and 16.8 times more Water than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Breadfruit Seeds have 2.1 times more Fat, 3.2 times more Saturated Fat, 4.6 times more Omega 3 and 2.2 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Fiber than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Roasted Breadfruit Seeds as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.