Comparing Nutrients in 100 grams Breadfruit Seeds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Breadfruit Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	6.6% 191kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	5.76% 5.6g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.2g	9.27% 12g	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	13.7% 5.2g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.74% 0.44mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	43% 0.56mg	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	13.3% 53μg	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	7.33% 6.6mg	3.56% 3.2mg	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

	Breadfruit Seeds	Dried Butternuts	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	50% 0.45mg	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	46% 3.67mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	285% 6.56mg	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	25% 175mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	1.52% 56.3g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Dried Butternuts per 100 g

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

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

• 100 grams of Breadfruit Seeds have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.1 times more Vitamin C than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Dried Butternuts provide similar amounts of Vitamin B9 per 100 grams.
• Both Raw Breadfruit Seeds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Breadfruit Seeds vs Dried Butternuts:

• 100 grams of Breadfruit Seeds have 2.6 times more Copper and 2.2 times more Potassium than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.5 times more Calcium, 4.4 times more Magnesium, 46.2 times more Manganese, 2.5 times more Phosphorus and 3.5 times more Zinc than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Dried Butternuts contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Breadfruit Seeds have 2.4 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 3.2 times more Energy, 10.2 times more Fat, 12.7 times more Omega 3, 14.7 times more Omega 6 and 3.4 times more Protein than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Dried Butternuts offer comparable quantities of Saturated Fat and Fiber per 100 grams.