Comparing Nutrients in 5 ounces Breadfruit Seeds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Breadfruit Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.34% 271kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	8.17% 7.92g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	61% 0.97g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	0% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	39% 15g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	13% 0.17mg	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	18.8% 75μg	9.57% 38.3μg	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	10.4% 9.36mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.1% 51mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	150% 1.35mg	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	65% 5.2mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	152% 3.5mg	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	35.4% 248mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Breadfruit Seeds have 5.2 times more Vitamin B1, 3.8 times more Vitamin B5, 2.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.6 times more Vitamin B2 and 8.4 times more Vitamin B3 than Raw Breadfruit Seeds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Breadfruit Seeds as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Breadfruit Seeds have 1.2 times more Copper and 1.3 times more Potassium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 8.1 times more Calcium, 5.1 times more Magnesium, 17.3 times more Manganese, 2.7 times more Phosphorus and 3.4 times more Zinc than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Oil Roasted Almonds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Breadfruit Seeds have more Omega 3 and 1.7 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.2 times more Energy, 9.9 times more Fat, 2.8 times more Saturated Fat, 5.9 times more Omega 6, 2 times more Fiber and 2.9 times more Protein than Raw Breadfruit Seeds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3