Comparing Nutrients in 5 ounces Peanuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Peanuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	27.7% 804kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	17.6% 23g	43.7% 57g	130g per day for Men 19-50 years
Sugars	9.23% 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	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	31.7% 12g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	65.3% 36.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	75.6% 0.91mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	85% 340μg	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% 0mg	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	78.7% 12mg	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

	Peanuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	81% 6.5mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	76% 533mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	1.9% 70.4g	3700g per day for Men 19-50 years

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

• Raw Peanuts have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.1 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain more Vitamin A, 1.8 times more Vitamin B2 and more Vitamin C than Raw Peanuts.
• Both Raw Peanuts and Roasted Breadfruit Seeds have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Peanuts as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Peanuts vs Roasted Breadfruit Seeds:

• Raw Peanuts have 5.1 times more Iron, 2.7 times more Magnesium, 11.9 times more Manganese, 2.1 times more Phosphorus and 3.2 times more Zinc than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 1.5 times more Potassium, 1.6 times more Sodium and 7.6 times more Water than Raw Peanuts.
• Both Raw Peanuts and Roasted Breadfruit Seeds have similar amounts of Calcium and Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Peanuts have 2.7 times more Energy, 18.2 times more Fat, 8.6 times more Saturated Fat, 14.1 times more Omega 6, 1.4 times more Fiber and 4.2 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 110.7 times more Omega 3 and 2.5 times more Carbohydrate than Raw Peanuts.
• Both Raw Peanuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.