Comparing Nutrients in 7 ounces Breadfruit VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Almonds	14%	72%	14%

Macro Nutrients

	Breadfruit	Almonds	Recommended Dietary Allowance
Energy	7.05% 204kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	33% 42.8g	130g per day for Men 19-50 years
Sugars	30% 22g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	65.3% 25g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	22% 87.3μg	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	64% 57.5mg	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	1.32% 0.2mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	227% 2.05mg	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	13.4% 1.07mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Breadfruit vs Almonds:

• Raw Breadfruit has more Vitamin C than Almonds.
• While Almonds contain 1.9 times more Vitamin B1, 37.9 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 256.3 times more Vitamin E than Raw Breadfruit.
• Both Raw Breadfruit and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Breadfruit as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Breadfruit vs Almonds:

• Raw Breadfruit has 16 times more Water than Almonds.
• While Almonds contain 15.8 times more Calcium, 12.3 times more Copper, 6.9 times more Iron, 10.8 times more Magnesium, 36.3 times more Manganese, 16 times more Phosphorus, 1.5 times more Potassium, 6.8 times more Selenium and 26 times more Zinc than Raw Breadfruit.

Comparison of macro-nutrients per 7 ounces:

• Raw Breadfruit has 6 times more Omega 3, 1.3 times more Carbohydrate and 2.5 times more Sugars than Almonds.
• While Almonds contain 5.6 times more Energy, 217.1 times more Fat, 79.2 times more Saturated Fat, 256.8 times more Omega 6, 2.6 times more Fiber and 19.8 times more Protein than Raw Breadfruit.
• Both Raw Breadfruit as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.