Comparing Nutrients in 7 ounces Roasted Almonds VS Boiled Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Roasted Almonds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	41% 1187kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	3.85% 1.23g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	49% 63.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	65.7% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	45.5% 0.59mg	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	27.3% 109μg	24.3% 97μg	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	13.5% 12mg	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	316% 47.4mg	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

	Roasted Almonds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	53% 532mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	236% 2.12mg	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	93% 7.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	11.4% 0.26mg	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	134% 935mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	51% 1736mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Breadfruit Seeds per 7 oz

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

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

• 7 ounces of Roasted Almonds have 7 times more Vitamin B2 than Boiled Breadfruit Seeds.
• While 7 oz of Boiled Breadfruit Seeds contain 3.8 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Breadfruit Seeds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Almonds have 4.4 times more Calcium, 6.2 times more Iron, 5.6 times more Magnesium, 16.9 times more Manganese, 3.8 times more Phosphorus and 4 times more Zinc than Boiled Breadfruit Seeds.
• Both Roasted Almonds and Boiled Breadfruit Seeds contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 3.6 times more Energy, 22.8 times more Fat, 6.6 times more Saturated Fat, 13.7 times more Omega 6, 2.3 times more Fiber and 4 times more Protein than Boiled Breadfruit Seeds.
• While 7 oz of Boiled Breadfruit Seeds contain 28.3 times more Omega 3 and 1.5 times more Carbohydrate than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3