Comparing Nutrients in 100 grams Roasted Breadfruit Seeds VS Roasted Cashews

Macros Ratio

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

Macro Nutrients

	Roasted Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Energy	7.14% 207kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	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	31% 40g	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	15.8% 6g	7.9% 3g	38g per day for Men 19-50 years
Protein	11% 6.2g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	14.8% 59μg	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	8.44% 7.6mg	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

	Roasted Breadfruit Seeds	Roasted Cashews	Recommended Dietary Allowance
Calcium	8.6% 86mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	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	11.3% 0.9mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	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	25% 175mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	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	1.87% 28mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	1.34% 49.7g	0.046% 1.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Roasted 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 Roasted Breadfruit Seeds vs Roasted Cashews:

• 100 grams of Roasted Breadfruit Seeds have 2.1 times more Vitamin B1, 5.3 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin C than Roasted Cashews.
• Both Roasted Breadfruit Seeds and Roasted Cashews provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Roasted Cashews have insufficient amounts of Vitamin C
• Both Roasted 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 Roasted Breadfruit Seeds vs Roasted Cashews:

• 100 grams of Roasted Breadfruit Seeds have 1.9 times more Calcium and 1.9 times more Potassium than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.7 times more Copper, 6.7 times more Iron, 4.2 times more Magnesium, 5.1 times more Manganese, 2.8 times more Phosphorus and 5.4 times more Zinc than Roasted Breadfruit Seeds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Breadfruit Seeds have 2.1 times more Omega 3, 1.2 times more Carbohydrate and 2 times more Fiber than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 2.8 times more Energy, 17.2 times more Fat, 12.6 times more Saturated Fat, 6.9 times more Omega 6 and 2.5 times more Protein than Roasted Breadfruit Seeds.