Comparing Nutrients in 5 ounces Roasted Almonds VS Boiled Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Roasted Almonds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	29.2% 848kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	3.36% 3.26g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	7.85% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	35% 45.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	53% 29.7g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	32.5% 0.42mg	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	19.5% 78μg	17.4% 69.5μg	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% 0mg	9.6% 8.65mg	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	226% 34mg	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

	Roasted Almonds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	38% 380mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	168% 1.5mg	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	66% 5.3mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	8.14% 0.19mg	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	95% 668mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Breadfruit Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Boiled Breadfruit Seeds:

• 5 ounces of Roasted Almonds have 7 times more Vitamin B2 than Boiled Breadfruit Seeds.
• While 5 oz of Boiled Breadfruit Seeds contain 3.8 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Breadfruit Seeds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Boiled Breadfruit Seeds:

• 5 ounces of Roasted Almonds have 4.4 times more Calcium, 6.2 times more Iron, 5.6 times more Magnesium, 16.9 times more Manganese, 3.8 times more Phosphorus and 4 times more Zinc than Boiled Breadfruit Seeds.
• Both Roasted Almonds and Boiled Breadfruit Seeds contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 3.6 times more Energy, 22.8 times more Fat, 6.6 times more Saturated Fat, 13.7 times more Omega 6, 2.3 times more Fiber and 4 times more Protein than Boiled Breadfruit Seeds.
• While 5 oz of Boiled Breadfruit Seeds contain 28.3 times more Omega 3 and 1.5 times more Carbohydrate than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3