Comparing Nutrients in 100 grams Roasted Breadfruit Seeds VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Roasted Breadfruit Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.14% 207kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	15.8% 6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	11% 6.2g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	16.3% 0.21mg	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	6.75% 27μg	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	14% 12.6mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.6% 86mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	19.3% 0.17mg	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	7.52% 0.17mg	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	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.34% 49.7g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Breadfruit Seeds vs Baked Red Potatoes:

• Roasted Breadfruit Seeds have 15 times more Vitamin A, 5.7 times more Vitamin B1, 4.8 times more Vitamin B2, 4.6 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin C than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Breadfruit Seeds vs Baked Red Potatoes:

• Roasted Breadfruit Seeds have 9.6 times more Calcium, 7.6 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium, 2.3 times more Sodium and 2.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Water than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Baked Whole Red Potatoes have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Breadfruit Seeds have 2.4 times more Energy, 18 times more Fat, 18.2 times more Saturated Fat, 22.1 times more Omega 3, 22.6 times more Omega 6, 2 times more Carbohydrate, 3.3 times more Fiber and 2.7 times more Protein than Baked Whole Red Potatoes.
• Both Roasted Breadfruit Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.