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Comparing Nutrients in 1 kilogram Boiled Breadfruit SeedsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Boiled Breadfruit Seeds
12%
12%
76%
Baked White Potatoes
9%
1%
90%
1 kg ▼

Macro Nutrients

58%1680kcal
Energy
31.7%920kcal
1680 kcalvs920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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23.7%23g
Fat
1.55%1.5g
23 gvs1.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19.4%6.2g
Saturated Fat
1.25%0.4g
6.2 gvs0.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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177%2.83g
Omega 3
9.38%0.15g
2.83 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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55.4%9.4g
Omega 6
2.9%0.49g
9.4 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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246%320g
Carbohydrate
162%211g
320 gvs211 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
21%15.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs15.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.97%3.6g
≤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]
NA gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%6.3g
NA gvs6.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4g
NA gvs4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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126%48g
Fiber
55.3%21g
48 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
95%53g
Protein
37.5%21g
53 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

13.3%120μg
Vitamin A
1.1%10μg
RAE, retinol activity equivalents
120 μgvs10 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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242%2.9mg
Vitamin B1
40%0.48mg
Thiamine
2.9 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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131%1.7mg
Vitamin B2
33%0.43mg
Riboflavin
1.7 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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331%53mg
Vitamin B3
96%15.3mg
Niacin, nicotinic acid, niacinamide
53 mgvs15.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
163%8.16mg
Vitamin B5
76.6%3.83mg
Pantothenic acid
8.16 mgvs3.83 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
229%2.98mg
Vitamin B6
162%2.1mg
Pyridoxine
2.98 mgvs2.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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123%490μg
Vitamin B9
95%380μg
Folates and Folic Acid
490 μgvs380 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
67.8%61mg
Vitamin C
140%126mg
Ascorbic acid
61 mgvs126 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
2.67%0.4mg
Tocopherols and Tocotrienols
NA mgvs0.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
NA μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

61%610mg
Calcium
10%100mg
610 mgvs100 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1188%10.7mg
Copper
141%1.27mg
10.7 mgvs1.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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75%6mg
Iron
80%6.4mg
6 mgvs6.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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119%500mg
Magnesium
64.3%270mg
500 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57.4%1.32mg
Manganese
82%1.9mg
1.32 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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177%1240mg
Phosphorus
107%750mg
1240 mgvs750 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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257%8750mg
Potassium
160%5440mg
8750 mgvs5440 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
9.1%5μg
NA μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15.3%230mg
Sodium
4.67%70mg
230 mgvs70 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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75.5%8.3mg
Zinc
32%3.5mg
8.3 mgvs3.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16%593g
Water
20.4%754g
593 gvs754 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Breadfruit Seeds vs Baked White Potatoes:
Comparing minerals per 1 kilogram for Boiled Breadfruit Seeds vs Baked White Potatoes:
Comparison of macro-nutrients per 1 kilogram:



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