Comparing Nutrients in 7 ounces Almond paste VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Almond paste	Breadfruit Seeds	Recommended Dietary Allowance
Energy	31.3% 909kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	85.2% 1.36g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	73% 95g	44.6% 58g	130g per day for Men 19-50 years
Sugars	99% 72g	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	25% 9.53g	27% 10.3g	38g per day for Men 19-50 years
Protein	32% 18g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	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	13.6% 0.16mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	36.2% 145μg	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	0.22% 0.2mg	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	179% 27mg	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

	Almond paste	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	34% 341mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	39.7% 3.18mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	73% 512mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	55% 1867mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.76% 28g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Breadfruit Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste 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 Almond paste vs Breadfruit Seeds:

• 7 ounces of Almond paste have 1.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 5.9 times more Vitamin B1, 7.8 times more Vitamin B5, 8.9 times more Vitamin B6 and 66 times more Vitamin C than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste 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 Almond paste vs Breadfruit Seeds:

• 7 ounces of Almond paste have 4.8 times more Calcium, 2.4 times more Magnesium, 6 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Zinc than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 2.5 times more Copper, 2.3 times more Iron and 3 times more Potassium than Almond paste.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 2.4 times more Energy, 5 times more Fat, 1.7 times more Saturated Fat, 2.4 times more Omega 6, 1.6 times more Carbohydrate and 1.2 times more Protein than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 3.5 times more Omega 3 than Almond paste.
• Both Almond paste and Breadfruit Seeds offer comparable quantities of Fiber per seven ounces.