Comparing Nutrients in 100 grams Roasted European Chestnuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	8.45% 245kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.28% 0.73g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	20.8% 0.33g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	31% 40g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	13.4% 5.1g	15.8% 6g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.2% 0.5mg	32.3% 0.42mg	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	17.5% 70μg	14.8% 59μg	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	29% 26mg	8.44% 7.6mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	2.9% 29mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	56.3% 0.51mg	147% 1.32mg	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	11.4% 0.91mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	7.1% 0.16mg	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	15.3% 107mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	17.4% 592mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	1.34% 49.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Roasted Breadfruit Seeds per 100 g

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

Lets compare vitamin content per 100 grams of Roasted European Chestnuts vs Roasted Breadfruit Seeds:

• 100 grams of Roasted European Chestnuts have 3.4 times more Vitamin C than Roasted Breadfruit Seeds.
• While 100 g of Roasted Breadfruit Seeds contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• Both Roasted European Chestnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted European Chestnuts vs Roasted Breadfruit Seeds:

• 100 grams of Roasted European Chestnuts have 7.2 times more Manganese than Roasted Breadfruit Seeds.
• While 100 g of Roasted Breadfruit Seeds contain 3 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted European Chestnuts have 1.3 times more Carbohydrate than Roasted Breadfruit Seeds.
• While 100 g of Roasted Breadfruit Seeds contain 1.8 times more Saturated Fat, 3.6 times more Omega 3, 1.4 times more Omega 6 and 2 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Breadfruit Seeds offer comparable quantities of Energy, Fat and Fiber per 100 grams.