Comparing Nutrients in 500 calories Breadfruit VS Oil Roasted Almonds

Weight per 500 calories

• Breadfruit: 485g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 5.9 times more energy per unit of mass than Raw Breadfruit, which is very high in comparison to other foods. Breadfruit having average energy density.

Discover which food has more nutrients per 500 calories - Breadfruit or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Breadfruit	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	73.7% 53.4g	5.17% 3.75g	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	0% 0g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	62.6% 23.8g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	9.28% 5.2g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.5% 0.53mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	7.48% 0.097mg	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	17% 68μg	5.56% 22.2μg	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	156% 141mg	0% 0mg	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	3.24% 0.49mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.02% 2.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.25% 82.5mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	45.3% 0.41mg	87.4% 0.79mg	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	32.8% 2.62mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	88% 2.03mg	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	21% 146mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	70% 2379mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.7mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	9.27% 343g	0.062% 2.3g	3700g per day for Men 19-50 years

Breadfruit VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Breadfruit or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Breadfruit vs Oil Roasted Almonds:

• 500 calories of Breadfruit have 7 times more Vitamin B1, 1.4 times more Vitamin B3, 11.8 times more Vitamin B5, 5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 4.4 times more Vitamin B2 and 44.1 times more Vitamin E than Raw Breadfruit.
• 500 calories of Breadfruit have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Breadfruit as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Breadfruit vs Oil Roasted Almonds:

• 500 calories of Breadfruit have 4.1 times more Potassium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 2.9 times more Calcium, 1.9 times more Copper, 1.9 times more Magnesium, 7 times more Manganese, 2.6 times more Phosphorus and 4.3 times more Zinc than Raw Breadfruit.
• Both Breadfruit and Oil Roasted Almonds contain similar levels of Iron per 500 calories.
• 500 calories of Breadfruit lack sufficient amounts of Calcium and Zinc
• Both Raw Breadfruit as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Breadfruit have 9 times more Carbohydrate, 14.2 times more Sugars and 2.8 times more Fiber than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 40.7 times more Fat, 14.9 times more Saturated Fat, 47.8 times more Omega 6 and 3.4 times more Protein than Raw Breadfruit.
• Both Breadfruit and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Breadfruit provide inadequate amounts of Omega 6 and Protein
• Both Raw Breadfruit as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.