Comparing Nutrients in 7 ounces Dried Butternuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Dried Butternuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	42% 1214kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	4.52% 1.45g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	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	18.4% 24g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 9.33g	31.3% 12g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	10.5% 105mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	100% 7.98mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	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	126% 885mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	63% 2147mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Roasted Breadfruit Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Roasted Breadfruit Seeds:

• 7 ounces of Dried Butternuts have 1.3 times more Vitamin B6 than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 1.6 times more Vitamin B2, 7.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Roasted Breadfruit Seeds provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• Both Dried Butternuts as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Roasted Breadfruit Seeds:

• 7 ounces of Dried Butternuts have 4.5 times more Iron, 3.8 times more Magnesium, 40.2 times more Manganese, 2.5 times more Phosphorus and 3 times more Zinc than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 1.6 times more Calcium, 2.9 times more Copper and 2.6 times more Potassium than Dried Butternuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 3 times more Energy, 21.1 times more Fat, 1.8 times more Saturated Fat, 26.3 times more Omega 3, 30.5 times more Omega 6 and 4 times more Protein than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 3.3 times more Carbohydrate and 1.3 times more Fiber than Dried Butternuts.