Comparing Nutrients in 7 ounces Roasted Breadfruit Seeds VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Roasted Breadfruit Seeds	Roasted Cottonseed	Recommended Dietary Allowance
Energy	14% 411kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	5.52% 5.36g	74.2% 72g	97g per day for Men 19-50 years
Saturated Fat	4.52% 1.45g	60% 19.2g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	209% 35.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.2% 79.6g	33.4% 43.5g	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	31.3% 12g	28.7% 11g	38g per day for Men 19-50 years
Protein	22% 12.3g	115% 64.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	119% 1.55mg	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	29.3% 117μg	116% 462μg	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	16.8% 15mg	20% 18mg	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

	Roasted Breadfruit Seeds	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	17% 171mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	265% 2.4mg	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	22.3% 1.8mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	188% 4.33mg	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	227% 1588mg	700mg per day for Men 19-50 years
Potassium	63% 2147mg	78.8% 2679mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	108% 12mg	11mg per day for Men 19-50 years
Water	2.67% 99g	0.25% 9.23g	3700g per day for Men 19-50 years

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

• Roasted Breadfruit Seeds have 2.5 times more Vitamin B3 and 2.2 times more Vitamin B5 than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 1.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Roasted Glandless Cottonseed Kernels have similar amounts of Vitamin B2 and Vitamin C per 7 oz.
• Both Roasted Breadfruit Seeds as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Breadfruit Seeds vs Roasted Cottonseed:

• Roasted Breadfruit Seeds have 10.7 times more Water than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 6 times more Iron, 7.1 times more Magnesium, 13.4 times more Manganese, 4.6 times more Phosphorus and 5.8 times more Zinc than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Roasted Glandless Cottonseed Kernels have similar amounts of Calcium, Copper, Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Breadfruit Seeds have 4.8 times more Omega 3 and 1.8 times more Carbohydrate than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 2.4 times more Energy, 13.4 times more Fat, 13.3 times more Saturated Fat, 16.2 times more Omega 6 and 5.3 times more Protein than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Roasted Glandless Cottonseed Kernels have similar amounts of Fiber per 7 oz.
• Both Roasted Breadfruit Seeds as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.