Comparing Nutrients in 7 ounces Breadfruit VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Breadfruit	Brazilnuts	Recommended Dietary Allowance
Energy	7.05% 204kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	30% 22g	6.38% 4.62g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	39% 15g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	15.4% 0.2mg	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	6.95% 27.8μg	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	106% 2.43mg	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	8.5% 59.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Breadfruit versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Breadfruit have 3.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 41.4 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.6 times more Vitamin B1, 1.6 times more Vitamin B9 and 56.5 times more Vitamin E than Raw Breadfruit.
• Both Breadfruit and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Breadfruit have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Breadfruit as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Breadfruit vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 9.4 times more Calcium, 20.8 times more Copper, 4.5 times more Iron, 15 times more Magnesium, 20.4 times more Manganese, 24.2 times more Phosphorus, 1.3 times more Potassium, 3195 times more Selenium and 33.8 times more Zinc than Raw Breadfruit.
• 7 ounces of Breadfruit lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadfruit have 2.3 times more Carbohydrate and 4.7 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.4 times more Energy, 291.7 times more Fat, 336.1 times more Saturated Fat, 2 times more Omega 3, 507.6 times more Omega 6, 1.5 times more Fiber and 13.4 times more Protein than Raw Breadfruit.
• 7 ounces of Breadfruit provide inadequate amounts of Omega 3, Omega 6 and Protein

Frequently Asked Questions about Breadfruit VS Brazilnuts

What are the health benefits of Breadfruit compared to Brazilnuts?

Breadfruit is a good source of dietary fiber, vitamin C, and potassium, which can support digestive health, immune function, and heart health. Brazil nuts, on the other hand, are rich in selenium, a powerful antioxidant that supports thyroid function and may reduce inflammation. Both can be part of a healthy vegan diet, but it's important to enjoy a variety of plant-based foods to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Breadfruit or Brazilnuts?

Both breadfruit and Brazil nuts can be part of a healthy diet, but when it comes to weight loss, it's important to consider the overall calorie content and nutrient density of the foods. Breadfruit is a starchy fruit that is relatively low in calories and fat, making it a good option for weight loss. It is also a good source of fiber, which can help you feel full and satisfied, potentially leading to reduced calorie intake. Brazil nuts, on the other hand, are high in healthy fats and calories. While they are a good source of nutrients like selenium and magnesium, they are calorie-dense and should be consumed in moderation, especially when trying to lose weight. In general, focusing on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins like legumes and nuts can support weight loss goals. It's also important to consider portion sizes and overall calorie intake to create a calorie deficit for weight loss.

Should I eat more Breadfruit or more Brazilnuts to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Brazil nuts are a good source of healthy fats and selenium, but they are not particularly high in protein. Breadfruit, on the other hand, is a starchy fruit that is lower in protein compared to nuts but can still contribute to your overall protein intake. To support muscle growth, include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet along with regular strength training.

What is the environmental impact of producing Breadfruit compared to Brazilnuts?

Breadfruit has a lower environmental impact compared to Brazil nuts. Breadfruit trees require less water, land, and resources to grow, making them a more sustainable option. Additionally, breadfruit trees help sequester carbon dioxide from the atmosphere, further reducing their environmental footprint.