Comparing Nutrients in 300 calories Roasted Breadfruit Seeds VS Boiled Carrots

Weight per 300 calories

• Roasted Breadfruit Seeds: 145g
• Boiled Carrots: 857g

Roasted Breadfruit Seeds have 5.9 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Roasted Breadfruit Seeds or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Roasted Breadfruit Seeds	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	4.4% 0.75g	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% 70.5g	130g per day for Men 19-50 years
Sugars	NA	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	23% 8.7g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	16% 9g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.8% 0.35mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Boiled Carrots	Recommended Dietary Allowance
Calcium	12.5% 125mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	46% 1568mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.6mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	1.95% 72g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Breadfruit Seeds vs Boiled Carrots:

• Roasted Breadfruit Seeds have 1.9 times more Vitamin B3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 335.9 times more Vitamin A, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.8 times more Vitamin C than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Roasted Breadfruit Seeds as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Breadfruit Seeds vs Boiled Carrots:

• Roasted Breadfruit Seeds have 13.1 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 2.2 times more Iron, 5.6 times more Manganese, 1.3 times more Potassium, 12.3 times more Sodium and 10.7 times more Water than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Breadfruit Seeds have 2.5 times more Fat, 4.1 times more Saturated Fat, 56.1 times more Omega 3, 2.1 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Fiber than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Roasted Breadfruit Seeds as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.