Comparing Nutrients in 100 grams Acorns VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Acorns	Breadfruit Seeds	Recommended Dietary Allowance
Energy	13.3% 387kcal	6.6% 191kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	5.76% 5.6g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.8g	22.5% 29.2g	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	13.7% 5.2g	38g per day for Men 19-50 years
Protein	11% 6.15g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Acorns	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	24.6% 0.32mg	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	21.8% 87μg	13.3% 53μg	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	0% 0mg	7.33% 6.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Acorns	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	128% 1.15mg	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	9.88% 0.79mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	6.17% 0.14mg	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	11.3% 79mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.75% 28g	1.52% 56.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Breadfruit Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Acorns versus 100 g of Breadfruit Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Acorns vs Breadfruit Seeds:

• 100 grams of Acorns have 4.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Breadfruit Seeds.
• While 100 g of Raw Breadfruit Seeds contain 4.3 times more Vitamin B1, 2.6 times more Vitamin B2 and more Vitamin C than Raw Acorns.
• Both Acorns and Breadfruit Seeds provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Acorns vs Breadfruit Seeds:

• 100 grams of Acorns have 9.4 times more Manganese than Breadfruit Seeds.
• While 100 g of Raw Breadfruit Seeds contain 1.8 times more Copper, 4.6 times more Iron, 2.2 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Raw Acorns.
• Both Acorns and Breadfruit Seeds contain similar levels of Calcium and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 2 times more Energy, 4.3 times more Fat, 2.1 times more Saturated Fat, 2 times more Omega 6 and 1.4 times more Carbohydrate than Breadfruit Seeds.
• Both Acorns and Breadfruit Seeds offer comparable quantities of Protein per 100 grams.