Comparing Nutrients in 7 ounces Boiled Breadfruit Seeds VS Chia

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Chia	13%	54%	33%

Macro Nutrients

	Boiled Breadfruit Seeds	Chia	Recommended Dietary Allowance
Energy	11.5% 333kcal	33.3% 964kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	2211% 35.4g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	68% 11.6g	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	64.3% 83.6g	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	25% 9.53g	180% 68.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Chia	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	NA	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	24.3% 97μg	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	3.53% 3.18mg	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	6.6% 0.99mg	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	Chia	Recommended Dietary Allowance
Calcium	12% 121mg	125% 1252mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	204% 1.83mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	158% 665mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	235% 5.4mg	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	244% 1707mg	700mg per day for Men 19-50 years
Potassium	51% 1736mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	NA	199% 110μg	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	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.31% 11.5g	3700g per day for Men 19-50 years

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

• Boiled Breadfruit Seeds have 3.8 times more Vitamin C than Dried Chia Seeds.
• While Dried Chia Seeds contain 2.1 times more Vitamin B1 and 1.7 times more Vitamin B3 than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Chia Seeds have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Boiled Breadfruit Seeds as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 7 oz.

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

• Boiled Breadfruit Seeds have 2.1 times more Potassium, 1.4 times more Sodium and 10.2 times more Water than Dried Chia Seeds.
• While Dried Chia Seeds contain 10.3 times more Calcium, 12.9 times more Iron, 6.7 times more Magnesium, 20.6 times more Manganese, 6.9 times more Phosphorus and 5.5 times more Zinc than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Chia Seeds have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Chia Seeds contain 2.9 times more Energy, 13.4 times more Fat, 5.4 times more Saturated Fat, 63 times more Omega 3, 6.2 times more Omega 6, 1.3 times more Carbohydrate, 7.2 times more Fiber and 3.1 times more Protein than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds as well as Dried Chia Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.