Comparing Nutrients in 7 ounces Boiled Peanuts with Salt VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Boiled Peanuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	21.8% 631kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	4.52% 1.45g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	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	32.5% 42g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	46% 17.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	48% 26.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	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	43% 0.51mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	37.2% 149μg	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	54.2% 8.14mg	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

	Boiled Peanuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	25% 2mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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	56% 393mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	63% 2147mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	99% 1490mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Roasted Breadfruit Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Peanuts with Salt 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 Boiled Peanuts with Salt vs Roasted Breadfruit Seeds:

• 7 ounces of Boiled Peanuts with Salt have 1.3 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 1.6 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6 and more Vitamin C than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Roasted Breadfruit Seeds provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Peanuts with Salt have insufficient amounts of Vitamin C
• Both Boiled Peanuts with Salt 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 Boiled Peanuts with Salt vs Roasted Breadfruit Seeds:

• 7 ounces of Boiled Peanuts with Salt have 1.6 times more Magnesium, 6.3 times more Manganese, 26.8 times more Sodium and 1.8 times more Zinc than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 1.6 times more Calcium, 2.6 times more Copper and 6 times more Potassium than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Roasted Breadfruit Seeds contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Peanuts with Salt have 1.5 times more Energy, 8.2 times more Fat, 4.2 times more Saturated Fat, 6.3 times more Omega 6, 1.5 times more Fiber and 2.2 times more Protein than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 332 times more Omega 3 and 1.9 times more Carbohydrate than Boiled Peanuts with Salt.
• 7 ounces of Boiled Peanuts with Salt provide inadequate amounts of Omega 3