Comparing Nutrients in 7 ounces Boiled Breadfruit Seeds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Boiled Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Energy	11.5% 333kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	89.4% 15.2g	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	50% 65g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.6mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	39% 0.51mg	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	34.2% 137μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Calcium	12% 121mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	490% 4.4mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	71.3% 1.64mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	51% 1736mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	NA	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Breadfruit Seeds VS Roasted Cashews per 7 oz

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

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

• 7 ounces of Boiled Breadfruit Seeds have 1.5 times more Vitamin B1, 3.8 times more Vitamin B3 and more Vitamin C than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Roasted Cashews provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Boiled Breadfruit Seeds as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Breadfruit Seeds vs Roasted Cashews:

• 7 ounces of Boiled Breadfruit Seeds have 1.4 times more Calcium and 1.5 times more Potassium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.1 times more Copper, 10 times more Iron, 5.2 times more Magnesium, 6.3 times more Manganese, 4 times more Phosphorus and 6.7 times more Zinc than Boiled Breadfruit Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Breadfruit Seeds have 1.8 times more Omega 3 and 1.6 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 3.4 times more Energy, 20.2 times more Fat, 14.7 times more Saturated Fat, 8.1 times more Omega 6 and 2.9 times more Protein than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Roasted Cashews offer comparable quantities of Carbohydrate per seven ounces.