Comparing Nutrients in 5 ounces Breadfruit Seeds VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	Breadfruit Seeds	Dried Breadnuts	Recommended Dietary Allowance
Energy	9.34% 271kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	8.17% 7.92g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	61% 0.97g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	5.75% 0.98g	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	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	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	19.4% 7.37g	55.6% 21g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	74.7% 0.97mg	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	40% 160μg	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	73.4% 66mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Dried Breadnuts	Recommended Dietary Allowance
Calcium	5.1% 51mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	387% 3.48mg	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	81.5% 6.52mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	18.7% 0.43mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	84% 2851mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Dried Breadnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Breadfruit Seeds vs Dried Breadnuts:

• 5 ounces of Breadfruit Seeds have 16.1 times more Vitamin B1 and 2.2 times more Vitamin B2 than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 4.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 7.1 times more Vitamin C than Raw Breadfruit Seeds.
• Both Raw Breadfruit Seeds as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Breadfruit Seeds vs Dried Breadnuts:

• 5 oz of Dried Breadnut Tree Seeds contain 2.6 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2.1 times more Potassium, 2.1 times more Sodium and 2.1 times more Zinc than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Dried Breadnuts contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Breadfruit Seeds have 3.3 times more Fat, 3.3 times more Saturated Fat, 3.3 times more Omega 3 and 3.3 times more Omega 6 than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 1.9 times more Energy, 2.7 times more Carbohydrate and 2.9 times more Fiber than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Dried Breadnuts offer comparable quantities of Protein per five ounces.