Comparing Nutrients in 7 ounces Dried Breadnuts VS Boiled Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Dried Breadnuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	25% 728kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.85% 1.23g	32g per day for Men 19-50 years
Omega 3	25.7% 0.41g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	49% 63.5g	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	78% 29.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	30.5% 17g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	65.7% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	45.5% 0.59mg	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	56% 224μg	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	103% 92mg	13.5% 12mg	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

	Dried Breadnuts	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	18.7% 187mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	236% 2.12mg	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	114% 9.13mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	11.4% 0.26mg	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	50.5% 353mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	117% 3991mg	51% 1736mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	7% 105mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Boiled Breadfruit Seeds per 7 oz

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

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

• 7 ounces of Dried Breadnuts have 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 7.6 times more Vitamin C than Boiled Breadfruit Seeds.
• While 7 oz of Boiled Breadfruit Seeds contain 9.7 times more Vitamin B1 and 2.5 times more Vitamin B3 than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Boiled Breadfruit Seeds provide similar amounts of Vitamin B2 per seven ounces.
• Both Dried Breadnut Tree Seeds as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Breadnuts have 1.5 times more Calcium, 2.3 times more Copper, 7.7 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium, 2.3 times more Sodium and 2.3 times more Zinc than Boiled Breadfruit Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Breadnuts have 2.2 times more Energy, 2.5 times more Carbohydrate, 3.1 times more Fiber and 1.6 times more Protein than Boiled Breadfruit Seeds.
• While 7 oz of Boiled Breadfruit Seeds contain 1.4 times more Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Dried Breadnut Tree Seeds.