Comparing Nutrients in 5 ounces Roasted Breadfruit Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	10% 293kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	9.22% 1.57g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 57g	36.5% 47.5g	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	22.4% 8.5g	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	74.6% 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	21% 83.6μg	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	12% 10.8mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Roasted Breadfruit Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	12% 122mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	208% 1.87mg	106% 0.95mg	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% 1.28mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	45% 1534mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.9% 70.4g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Breadfruit Seeds VS Dried Beechnuts per 5 oz

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

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

• 5 ounces of Roasted Breadfruit Seeds have 1.3 times more Vitamin B1 and 8.4 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 2 times more Vitamin C than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• Both Roasted Breadfruit Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Roasted Breadfruit Seeds vs Dried Beechnuts:

• 5 ounces of Roasted Breadfruit Seeds have 86 times more Calcium, 2 times more Copper, more Magnesium, more Phosphorus and 2.9 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.7 times more Iron, 8.2 times more Manganese and 1.4 times more Sodium than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Dried Beechnuts contain similar levels of Potassium per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 2.8 times more Energy, 18.5 times more Fat, 7.8 times more Saturated Fat, 5.1 times more Omega 3 and 16.6 times more Omega 6 than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Dried Beechnuts offer comparable quantities of Carbohydrate and Protein per five ounces.