Comparing Nutrients in 5 ounces Carrots VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Carrots	Breadfruit Seeds	Recommended Dietary Allowance
Energy	2% 58kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	8.17% 7.92g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	61% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	19% 3.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	32% 41.4g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	NA	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	132% 1184μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	18.8% 75μg	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	9.3% 8.36mg	10.4% 9.36mg	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	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	8.75% 0.2mg	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	7.1% 49.6mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.16% 79.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Breadfruit Seeds:

• Raw Carrots have 64.2 times more Vitamin A and 2.2 times more Vitamin B3 than Raw Breadfruit Seeds.
• While Raw Breadfruit Seeds contain 7.3 times more Vitamin B1, 5.2 times more Vitamin B2, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Raw Breadfruit Seeds have similar amounts of Vitamin C per 5 oz.
• Both Raw Carrots as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Breadfruit Seeds:

• Raw Carrots have 2.8 times more Sodium and 1.6 times more Water than Raw Breadfruit Seeds.
• While Raw Breadfruit Seeds contain 25.5 times more Copper, 12.2 times more Iron, 4.5 times more Magnesium, 5 times more Phosphorus, 2.9 times more Potassium and 3.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Breadfruit Seeds have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Breadfruit Seeds contain 4.7 times more Energy, 23.3 times more Fat, 47.2 times more Saturated Fat, 343.5 times more Omega 3, 22.9 times more Omega 6, 3.1 times more Carbohydrate, 1.9 times more Fiber and 8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.