Comparing Nutrients in 7 ounces Breadfruit Seeds VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	Breadfruit Seeds	Dried Breadnuts	Recommended Dietary Allowance
Energy	13% 379kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	85.2% 1.36g	25.7% 0.41g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	8.05% 1.37g	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	121% 158g	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	27% 10.3g	78% 29.6g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	105% 1.36mg	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	56% 224μg	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	103% 92mg	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

	Breadfruit Seeds	Dried Breadnuts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	541% 4.87mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	26% 0.6mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	55% 1867mg	117% 3991mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	3% 112g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Dried Breadnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Breadfruit Seeds vs Dried Breadnuts:

• 7 ounces of Breadfruit Seeds have 16.1 times more Vitamin B1 and 2.2 times more Vitamin B2 than Dried Breadnuts.
• While 7 oz of Dried Breadnut Tree Seeds contain 4.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 7.1 times more Vitamin C than Raw Breadfruit Seeds.
• Both Raw Breadfruit Seeds as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breadfruit Seeds vs Dried Breadnuts:

• 7 oz of Dried Breadnut Tree Seeds contain 2.6 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2.1 times more Potassium, 2.1 times more Sodium and 2.1 times more Zinc than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Dried Breadnuts contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadfruit Seeds have 3.3 times more Fat, 3.3 times more Saturated Fat, 3.3 times more Omega 3 and 3.3 times more Omega 6 than Dried Breadnuts.
• While 7 oz of Dried Breadnut Tree Seeds contain 1.9 times more Energy, 2.7 times more Carbohydrate and 2.9 times more Fiber than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Dried Breadnuts offer comparable quantities of Protein per seven ounces.