Comparing Nutrients in 500 calories Breadfruit Seeds VS Stewed Canned Tomatoes

Weight per 500 calories

• Breadfruit Seeds: 262g
• Stewed Canned Tomatoes: 1923g

Breadfruit Seeds have 7.3 times more energy per 100g than Stewed Canned Tomatoes. It has above average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Breadfruit Seeds or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Breadfruit Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	36% 13.6g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	3.8% 34μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.6% 0.79mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	25% 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	34.7% 139μg	24% 96μg	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	19% 17.3mg	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.42% 94mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	239% 2.15mg	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	120% 9.6mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	33.7% 141mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	49.3% 1.13mg	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	65.4% 458mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	72.5% 2463mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	4.36% 65.4mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	4% 147g	47.6% 1760g	3700g per day for Men 19-50 years

Breadfruit Seeds VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Breadfruit Seeds or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Breadfruit Seeds vs Stewed Canned Tomatoes:

• 500 calories of Breadfruit Seeds have 1.4 times more Vitamin B1, 2.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 5.1 times more Vitamin A, 12 times more Vitamin B3 and 8.8 times more Vitamin C than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Breadfruit Seeds have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Breadfruit Seeds as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Breadfruit Seeds vs Stewed Canned Tomatoes:

• 500 calories of Breadfruit Seeds have 1.4 times more Copper than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 6.9 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 1.6 times more Potassium, 64.9 times more Sodium, 1.4 times more Zinc and 12 times more Water than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Stewed Canned Tomatoes contain similar levels of Phosphorus per 500 calories.
• 500 calories of Breadfruit Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Breadfruit Seeds have 4 times more Fat, 7.9 times more Saturated Fat, 31.2 times more Omega 3 and 4.2 times more Omega 6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Carbohydrate and 1.4 times more Fiber than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Stewed Canned Tomatoes offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6