Comparing Nutrients in 7 ounces Valencia Peanuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Valencia Peanuts	16%	70%	14%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Valencia Peanuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	39% 1131kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.5g	4.52% 1.45g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	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% 41.5g	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	45.4% 17.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	89% 49.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Peanuts	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	106% 1.27mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.5mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	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	122% 488μg	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	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

	Valencia Peanuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	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	52% 4.15mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	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	95% 667mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	63% 2147mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	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	60.3% 6.63mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Peanuts VS Roasted Breadfruit Seeds per 7 oz

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

• 7 ounces of Valencia Peanuts have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.2 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain more Vitamin C than Raw Valencia Peanuts.
• Both Valencia Peanuts and Roasted Breadfruit Seeds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Peanuts have insufficient amounts of Vitamin C
• Both Raw Valencia Peanuts 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 Valencia Peanuts vs Roasted Breadfruit Seeds:

• 7 ounces of Valencia Peanuts have 2.3 times more Iron, 3 times more Magnesium, 12.1 times more Manganese, 1.9 times more Phosphorus and 3.2 times more Zinc than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 1.4 times more Calcium and 3.3 times more Potassium than Raw Valencia Peanuts.
• Both Valencia Peanuts and Roasted Breadfruit Seeds contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Peanuts have 2.8 times more Energy, 17.6 times more Fat, 10.1 times more Saturated Fat, 14.9 times more Omega 6, 1.5 times more Fiber and 4 times more Protein than Roasted Breadfruit Seeds.
• While 7 oz of Roasted Breadfruit Seeds contain 33.2 times more Omega 3 and 1.9 times more Carbohydrate than Raw Valencia Peanuts.
• 7 ounces of Valencia Peanuts provide inadequate amounts of Omega 3