Comparing Nutrients in 7 ounces Boiled Breadfruit Seeds VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Acorns	6%	53%	41%

Macro Nutrients

	Boiled Breadfruit Seeds	Acorns	Recommended Dietary Allowance
Energy	11.5% 333kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	62.2% 81g	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	18.8% 10.5g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Acorns	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.6mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	80.6% 1.05mg	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	24.3% 97μg	43% 173μg	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	13.5% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled Breadfruit Seeds	Acorns	Recommended Dietary Allowance
Calcium	12% 121mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	137% 1.23mg	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	15% 1.2mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	115% 2.65mg	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	35% 246mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	51% 1736mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Breadfruit Seeds VS Acorns per 7 oz

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

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

• 7 ounces of Boiled Breadfruit Seeds have 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B3 and more Vitamin C than Acorns.
• While 7 oz of Raw Acorns contain 1.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Acorns provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Boiled Breadfruit Seeds as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Breadfruit Seeds vs Acorns:

• 7 ounces of Boiled Breadfruit Seeds have 1.5 times more Calcium, 1.7 times more Copper, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Acorns.
• While 7 oz of Raw Acorns contain 1.3 times more Iron and 10.1 times more Manganese than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Acorns contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Acorns contain 2.3 times more Energy, 10.4 times more Fat, 5 times more Saturated Fat, 4.9 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Acorns offer comparable quantities of Protein per seven ounces.