Comparing Nutrients in 5 ounces Roasted European Chestnuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	12% 347kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	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	57.7% 75g	43.7% 57g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	19% 7.23g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	25% 99μg	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	41% 37mg	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	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	16% 1.3mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	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	21.7% 152mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	1.55% 57.4g	1.9% 70.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Roasted Breadfruit Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted European Chestnuts 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 Roasted European Chestnuts vs Roasted Breadfruit Seeds:

• 5 ounces of Roasted European Chestnuts have 3.4 times more Vitamin C than Roasted Breadfruit Seeds.
• While 5 oz of Roasted Breadfruit Seeds contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• Both Roasted European Chestnuts 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 Roasted European Chestnuts vs Roasted Breadfruit Seeds:

• 5 ounces of Roasted European Chestnuts have 7.2 times more Manganese than Roasted Breadfruit Seeds.
• While 5 oz of Roasted Breadfruit Seeds contain 3 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted European Chestnuts have 1.3 times more Carbohydrate than Roasted Breadfruit Seeds.
• While 5 oz of Roasted Breadfruit Seeds contain 1.8 times more Saturated Fat, 3.6 times more Omega 3, 1.4 times more Omega 6 and 2 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds offer comparable quantities of Energy, Fat and Fiber per five ounces.