Comparing Nutrients in 100 grams Roasted Breadfruit Seeds VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Roasted Breadfruit Seeds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	7.14% 207kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	41% 6.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.47g	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	23% 8.8g	38g per day for Men 19-50 years
Protein	11% 6.2g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Boiled Peanuts with Salt	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	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	11.7% 0.15mg	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	18.8% 75μg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	55.4% 0.5mg	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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	44.5% 1.02mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	NA	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.34% 49.7g	1.13% 41.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Breadfruit Seeds vs Boiled Peanuts with Salt:

• Roasted Breadfruit Seeds have more Vitamin A, 1.6 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.3 times more Vitamin B9 than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Breadfruit Seeds vs Boiled Peanuts with Salt:

• Roasted Breadfruit Seeds have 1.6 times more Calcium, 2.6 times more Copper and 6 times more Potassium than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.6 times more Magnesium, 6.3 times more Manganese, 26.8 times more Sodium and 1.8 times more Zinc than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Boiled Peanuts with Salt have similar amounts of Iron, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Breadfruit Seeds have 332 times more Omega 3 and 1.9 times more Carbohydrate than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.5 times more Energy, 8.2 times more Fat, 4.2 times more Saturated Fat, 6.3 times more Omega 6, 1.5 times more Fiber and 2.2 times more Protein than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.