Comparing Nutrients in 7 ounces Blanched Almonds VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Blanched Almonds	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	40.4% 1171kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	4.52% 1.45g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	76% 42.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	64% 0.83mg	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	24.3% 97μg	29.3% 117μg	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	16.8% 15mg	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	314% 47mg	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

	Blanched Almonds	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	47% 468mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	291% 2.62mg	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	81.4% 6.5mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	14% 0.32mg	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	136% 955mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	63% 2147mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	2.67% 99g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3 times more Vitamin B2 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Roasted Breadfruit Seeds have similar amounts of Vitamin B9 per 7 oz.
• Both Blanched Almonds as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Roasted Breadfruit Seeds:

• Blanched Almonds have 2.7 times more Calcium, 3.6 times more Iron, 4.3 times more Magnesium, 11.3 times more Manganese, 2.7 times more Phosphorus and 2.9 times more Zinc than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 1.3 times more Copper, 1.6 times more Potassium, 1.5 times more Sodium and 11 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2.9 times more Energy, 19.5 times more Fat, 5.4 times more Saturated Fat, 11.2 times more Omega 6, 1.7 times more Fiber and 3.5 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 83 times more Omega 3 and 2.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.