Comparing Nutrients in 7 ounces Breadfruit Seeds VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Almond paste	8%	52%	40%

Macro Nutrients

	Breadfruit Seeds	Almond paste	Recommended Dietary Allowance
Energy	13% 379kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	85.2% 1.36g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	27% 10.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Almond paste	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	5.5% 0.071mg	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	26.3% 105μg	36.2% 145μg	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	14.6% 13mg	0.22% 0.2mg	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	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Almond paste	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	100% 0.9mg	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	91% 7.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	74% 1.7mg	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	49.6% 347mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	55% 1867mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	3% 112g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Almond paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Breadfruit Seeds vs Almond paste:

• 7 ounces of Breadfruit Seeds have 5.9 times more Vitamin B1, 7.8 times more Vitamin B5, 8.9 times more Vitamin B6 and 66 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 1.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Breadfruit Seeds.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw Breadfruit Seeds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breadfruit Seeds vs Almond paste:

• 7 ounces of Breadfruit Seeds have 2.5 times more Copper, 2.3 times more Iron and 3 times more Potassium than Almond paste.
• While 7 oz of Almond paste contain 4.8 times more Calcium, 2.4 times more Magnesium, 6 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Zinc than Raw Breadfruit Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadfruit Seeds have 3.5 times more Omega 3 than Almond paste.
• While 7 oz of Almond paste contain 2.4 times more Energy, 5 times more Fat, 1.7 times more Saturated Fat, 2.4 times more Omega 6 and 1.6 times more Carbohydrate than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Almond paste offer comparable quantities of Fiber and Protein per seven ounces.