Comparing Nutrients in 100 grams Boiled Breadfruit Seeds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Breadnuts	11%	4%	85%

Macro Nutrients

	Boiled Breadfruit Seeds	Breadnuts	Recommended Dietary Allowance
Energy	5.8% 168kcal	7.5% 217kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.54% 0.94g	2.4% 0.41g	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	35.6% 46.3g	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	12.6% 4.8g	NA	38g per day for Men 19-50 years
Protein	9.46% 5.3g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Breadnuts	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	31% 0.4mg	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	16.5% 66μg	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	30.4% 27.4mg	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

	Boiled Breadfruit Seeds	Breadnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	160% 1.44mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	7.74% 0.18mg	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	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	34.8% 1183mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	1.2% 45g	3700g per day for Men 19-50 years

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

• Boiled Breadfruit Seeds have 5.3 times more Vitamin B1, 3.1 times more Vitamin B2 and 6 times more Vitamin B3 than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Raw Breadnut Tree Seeds have similar amounts of Vitamin A per 100 g.
• Both Boiled Breadfruit Seeds as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Breadfruit Seeds vs Breadnuts:

• Boiled Breadfruit Seeds have 1.9 times more Phosphorus and 1.3 times more Water than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 1.6 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Boiled Breadfruit Seeds.

Comparison of macro-nutrients per 100 grams:

• Boiled Breadfruit Seeds have 2.3 times more Fat, 2.3 times more Saturated Fat, 2.3 times more Omega 3 and 2.3 times more Omega 6 than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Raw Breadnut Tree Seeds have similar amounts of Protein per 100 g.
• Both Boiled Breadfruit Seeds as well as Raw Breadnut Tree Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.