Comparing Nutrients in 5 ounces Breadnuts VS Boiled Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Breadnuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	10.6% 308kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	3.36% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	7.85% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	35% 45.4g	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	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	15% 8.46g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	32.5% 0.42mg	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	23.4% 94μg	17.4% 69.5μg	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	43% 39mg	9.6% 8.65mg	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

	Breadnuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	168% 1.5mg	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	37% 2.96mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	8.14% 0.19mg	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	13.6% 95mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	49.3% 1677mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Boiled Breadfruit Seeds per 5 oz

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

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

• 5 ounces of Breadnuts have 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled Breadfruit Seeds.
• While 5 oz of Boiled Breadfruit Seeds contain 5.3 times more Vitamin B1, 3.1 times more Vitamin B2 and 6 times more Vitamin B3 than Raw Breadnut Tree Seeds.
• Both Raw Breadnut Tree Seeds as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Breadnuts have 1.6 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Boiled Breadfruit Seeds.
• While 5 oz of Boiled Breadfruit Seeds contain 1.9 times more Phosphorus than Raw Breadnut Tree Seeds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Breadnuts have 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled Breadfruit Seeds.
• While 5 oz of Boiled Breadfruit Seeds contain 2.3 times more Fat, 2.3 times more Omega 3 and 2.3 times more Omega 6 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Boiled Breadfruit Seeds offer comparable quantities of Protein per five ounces.