Comparing Nutrients in 5 ounces Boiled Breadfruit Seeds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Boiled Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Energy	8.2% 238kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	7.85% 1.34g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	28% 0.36mg	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	17.4% 69.5μg	24.5% 98μg	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	9.6% 8.65mg	0% 0mg	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	NA	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	350% 3.15mg	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	10.6% 0.85mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	51% 1.17mg	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	25% 176mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	2.27% 84g	0.065% 2.4g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Breadfruit Seeds have 1.5 times more Vitamin B1, 3.8 times more Vitamin B3 and more Vitamin C than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Roasted Cashews provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Boiled Breadfruit Seeds as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Breadfruit Seeds have 1.4 times more Calcium and 1.5 times more Potassium than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 2.1 times more Copper, 10 times more Iron, 5.2 times more Magnesium, 6.3 times more Manganese, 4 times more Phosphorus and 6.7 times more Zinc than Boiled Breadfruit Seeds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Breadfruit Seeds have 1.8 times more Omega 3 and 1.6 times more Fiber than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 3.4 times more Energy, 20.2 times more Fat, 14.7 times more Saturated Fat, 8.1 times more Omega 6 and 2.9 times more Protein than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Roasted Cashews offer comparable quantities of Carbohydrate per five ounces.