Comparing Nutrients in 7 ounces Microwaved White Mushrooms VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Microwaved White Mushrooms	Breadfruit Seeds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	0% 0g	85.2% 1.36g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	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	9.22% 12g	44.6% 58g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	27% 10.3g	38g per day for Men 19-50 years
Protein	14% 7.76g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	7.94% 31.8μg	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	0% 0mg	14.6% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.64% 22IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	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	8.2% 0.65mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	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	36% 252mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	55% 1867mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	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	13% 1.45mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.75% 176g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved White Mushrooms VS Breadfruit Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved White Mushrooms 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 Microwaved White Mushrooms vs Breadfruit Seeds:

• 7 ounces of Microwaved White Mushrooms have 1.4 times more Vitamin B2, 12.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 8 times more Vitamin B1, 6.5 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Microwaved White Mushrooms.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin C
• Both Microwaved White Mushrooms as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwaved White Mushrooms vs Breadfruit Seeds:

• 7 ounces of Microwaved White Mushrooms have 1.6 times more Water than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 6 times more Calcium, 3.1 times more Copper, 11.1 times more Iron, 3.9 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Potassium than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Breadfruit Seeds contain similar levels of Zinc per seven ounces.
• 7 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Breadfruit Seeds contain 5.5 times more Energy, 12.2 times more Fat, 25.2 times more Saturated Fat, more Omega 3, 8.2 times more Omega 6, 4.8 times more Carbohydrate, 2.1 times more Fiber and 1.9 times more Protein than Microwaved White Mushrooms.
• 7 ounces of Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6