Comparing Nutrients in 5 ounces Almond paste VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Almond paste	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	22.4% 649kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	9.22% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	43.7% 57g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	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	18% 6.8g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	45.8% 0.6mg	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	26% 103μg	21% 83.6μg	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	0.16% 0.14mg	12% 10.8mg	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	128% 19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	24.4% 244mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	208% 1.87mg	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	28.3% 2.27mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	10% 0.23mg	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	52.2% 366mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.9% 70.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Roasted Breadfruit Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Roasted Breadfruit Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Roasted Breadfruit Seeds:

• 5 ounces of Almond paste have 1.7 times more Vitamin B2 and 1.2 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While 5 oz of Roasted Breadfruit Seeds contain 5 times more Vitamin B1, 5.2 times more Vitamin B3, 8.9 times more Vitamin B5, 11.7 times more Vitamin B6 and 76 times more Vitamin C than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Roasted Breadfruit Seeds:

• 5 ounces of Almond paste have 2 times more Calcium, 1.8 times more Iron, 2.1 times more Magnesium, 5.3 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Zinc than Roasted Breadfruit Seeds.
• While 5 oz of Roasted Breadfruit Seeds contain 2.9 times more Copper and 3.4 times more Potassium than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 2.2 times more Energy, 10.3 times more Fat, 3.6 times more Saturated Fat, 5 times more Omega 6 and 1.5 times more Protein than Roasted Breadfruit Seeds.
• While 5 oz of Roasted Breadfruit Seeds contain 1.7 times more Omega 3 and 1.3 times more Fiber than Almond paste.
• Both Almond paste and Roasted Breadfruit Seeds offer comparable quantities of Carbohydrate per five ounces.