Comparing Nutrients in 7 ounces Roasted European Chestnuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	16.8% 486kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	4.52% 1.45g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	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	81% 105g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	29% 21g	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	26.6% 10g	31.3% 12g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	34.7% 139μg	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	57.3% 51.6mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	22.6% 1.8mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	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	30.3% 212mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	63% 2147mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Roasted Breadfruit Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted European Chestnuts 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 Roasted European Chestnuts vs Roasted Breadfruit Seeds:

• 7 ounces of Roasted European Chestnuts have 3.4 times more Vitamin C than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• Both Roasted European Chestnuts 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 Roasted European Chestnuts vs Roasted Breadfruit Seeds:

• 7 ounces of Roasted European Chestnuts have 7.2 times more Manganese than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 3 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted European Chestnuts have 1.3 times more Carbohydrate than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 1.8 times more Saturated Fat, 3.6 times more Omega 3, 1.4 times more Omega 6 and 2 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds offer comparable quantities of Energy, Fat and Fiber per seven ounces.