Comparing Nutrients in 7 ounces Breadnuts VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Breadnuts	Breadfruit Seeds	Recommended Dietary Allowance
Energy	15% 431kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	85.2% 1.36g	1.6g per day for Men 19-50 years
Omega 6	4.74% 0.81g	26.7% 4.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	44.6% 58g	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	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	21% 12g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	49% 0.64mg	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	32.7% 131μg	26.3% 105μg	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	60.4% 54.4mg	14.6% 13mg	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

	Breadnuts	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	19.4% 194mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	318% 2.87mg	253% 2.28mg	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	52% 4.15mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	12.3% 0.28mg	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	19% 133mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	69% 2348mg	55% 1867mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.1% 61.5mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Breadfruit Seeds per 7 oz

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

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

• 7 ounces of Breadnuts have 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 4.2 times more Vitamin C than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 8.8 times more Vitamin B1 and 5.5 times more Vitamin B2 than Raw Breadnut Tree Seeds.
• Both Raw Breadnut Tree Seeds as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breadnuts vs Breadfruit Seeds:

• 7 ounces of Breadnuts have 2.7 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium, 1.2 times more Sodium and 1.3 times more Zinc than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 1.8 times more Iron and 2.6 times more Phosphorus than Raw Breadnut Tree Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadnuts have 1.6 times more Carbohydrate than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 5.6 times more Fat, 5.7 times more Saturated Fat, 5.6 times more Omega 3 and 5.6 times more Omega 6 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Breadfruit Seeds offer comparable quantities of Energy and Protein per seven ounces.