Comparing Nutrients in 100 grams Boiled Breadfruit Seeds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Boiled Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Energy	5.8% 168kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.54% 0.94g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	25% 32.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	12.6% 4.8g	7.9% 3g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	19.7% 0.26mg	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	12.3% 49μg	17.3% 69μg	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	6.78% 6.1mg	0% 0mg	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	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	247% 2.22mg	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	7.5% 0.6mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	36% 0.83mg	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	17.7% 124mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Breadfruit Seeds VS Roasted Cashews per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Breadfruit Seeds vs Roasted Cashews:

• 100 grams of Boiled Breadfruit Seeds have 1.5 times more Vitamin B1, 3.8 times more Vitamin B3 and more Vitamin C than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Roasted Cashews provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Roasted Cashews have insufficient amounts of Vitamin C
• Both Boiled Breadfruit Seeds as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Breadfruit Seeds vs Roasted Cashews:

• 100 grams of Boiled Breadfruit Seeds have 1.4 times more Calcium and 1.5 times more Potassium than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 2.1 times more Copper, 10 times more Iron, 5.2 times more Magnesium, 6.3 times more Manganese, 4 times more Phosphorus and 6.7 times more Zinc than Boiled Breadfruit Seeds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Breadfruit Seeds have 1.8 times more Omega 3 and 1.6 times more Fiber than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 3.4 times more Energy, 20.2 times more Fat, 14.7 times more Saturated Fat, 8.1 times more Omega 6 and 2.9 times more Protein than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Roasted Cashews offer comparable quantities of Carbohydrate per 100 grams.