Comparing Nutrients in 100 grams Boiled Breadfruit Seeds VS Chia

Macros Ratio

	Protein	Fat	Carbs
Boiled Breadfruit Seeds	12%	12%	76%
Chia	13%	54%	33%

Macro Nutrients

	Boiled Breadfruit Seeds	Chia	Recommended Dietary Allowance
Energy	5.8% 168kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	31.7% 30.7g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	1114% 18g	1.6g per day for Men 19-50 years
Omega 6	5.54% 0.94g	34.3% 5.84g	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	32.4% 42g	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	91% 34.4g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Breadfruit Seeds	Chia	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	55% 8.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	12.3% 49μg	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	1.78% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	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	Chia	Recommended Dietary Allowance
Calcium	6.1% 61mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	103% 0.92mg	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	97% 7.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	79.8% 335mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	118% 2.72mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	NA	100% 55.2μg	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	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	0.16% 5.8g	3700g per day for Men 19-50 years

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

• Boiled Breadfruit Seeds have 3.8 times more Vitamin C than Dried Chia Seeds.
• While Dried Chia Seeds contain 2.1 times more Vitamin B1 and 1.7 times more Vitamin B3 than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Chia Seeds have similar amounts of Vitamin B2 and Vitamin B9 per 100 g.
• Both Boiled Breadfruit Seeds as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 100 g.

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

• Boiled Breadfruit Seeds have 2.1 times more Potassium, 1.4 times more Sodium and 10.2 times more Water than Dried Chia Seeds.
• While Dried Chia Seeds contain 10.3 times more Calcium, 12.9 times more Iron, 6.7 times more Magnesium, 20.6 times more Manganese, 6.9 times more Phosphorus and 5.5 times more Zinc than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds and Dried Chia Seeds have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Chia Seeds contain 2.9 times more Energy, 13.4 times more Fat, 5.4 times more Saturated Fat, 63 times more Omega 3, 6.2 times more Omega 6, 1.3 times more Carbohydrate, 7.2 times more Fiber and 3.1 times more Protein than Boiled Breadfruit Seeds.
• Both Boiled Breadfruit Seeds as well as Dried Chia Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.