Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Frozen Broccoli Spears	Breadfruit Seeds	Recommended Dietary Allowance
Energy	2% 57.5kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	85.2% 1.36g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	26.7% 4.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	44.6% 58g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	15.7% 5.95g	27% 10.3g	38g per day for Men 19-50 years
Protein	11% 6.07g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	49% 0.64mg	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	46.6% 187μg	26.3% 105μg	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	151% 136mg	14.6% 13mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	253% 2.28mg	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	18% 1.43mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	12.3% 0.28mg	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	16.7% 117mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	55% 1867mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Breadfruit Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Breadfruit Seeds:

• 7 ounces of Frozen Broccoli Spears have 4.4 times more Vitamin A, 1.8 times more Vitamin B9 and 10.3 times more Vitamin C than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 6.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Breadfruit Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Breadfruit Seeds have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Breadfruit Seeds:

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Manganese and 1.6 times more Water than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 31.9 times more Copper, 5.1 times more Iron, 3.4 times more Magnesium, 3 times more Phosphorus, 3.8 times more Potassium and 2.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Breadfruit Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Breadfruit Seeds contain 6.6 times more Energy, 16.4 times more Fat, 29 times more Saturated Fat, 5.5 times more Omega 3, 61.9 times more Omega 6, 5.5 times more Carbohydrate, 1.7 times more Fiber and 2.4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6