Comparing Nutrients in 300 calories Boiled Breadfruit SeedsVS Broccoli

Weight per 300 calories

Boiled Breadfruit Seeds

179g

Broccoli

882g

Boiled Breadfruit Seeds have 4.9 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Breadfruit Seeds or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Breadfruit Seeds

12%

76%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Boiled Breadfruit Seedsvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.23%4.1g

Fat

3.37%3.26g

4.1 gvs3.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.47%1.1g

Saturated Fat

3.14%1g

1.1 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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31.6%0.51g

Omega 3

34.7%0.56g

0.51 gvs0.56 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.9%1.7g

Omega 6

2.54%0.43g

1.7 gvs0.43 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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44%57g

Carbohydrate

45%58.6g

57 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

20.7%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

8.28%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 gvs6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.32g

NA gvs4.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.88g

NA gvs0.88 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.6%8.57g

Fiber

60.4%23g

8.57 gvs23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.46g

Protein

44.4%25g

9.46 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Breadfruit Seedsvs Broccoli

2.4%21.4μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

21.4 μgvs274 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43%0.52mg

Vitamin B1

52.2%0.63mg

Thiamine

0.52 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.4%0.3mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.3 mgvs1.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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59%9.46mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

9.46 mgvs5.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29%1.46mg

Vitamin B5

101%5.06mg

Pantothenic acid

1.46 mgvs5.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41%0.53mg

Vitamin B6

119%1.54mg

Pyridoxine

0.53 mgvs1.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.5μg

Vitamin B9

139%556μg

Folates and Folic Acid

87.5 μgvs556 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 .

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12%11mg

Vitamin C

875%787mg

Ascorbic acid

11 mgvs787 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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Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

NA mgvs6.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Breadfruit Seedsvs Broccoli

11%109mg

Calcium

41.5%415mg

109 mgvs415 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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212%1.9mg

Copper

48%0.43mg

1.9 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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13.4%1.07mg

Iron

80.5%6.44mg

1.07 mgvs6.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.3%89.3mg

Magnesium

44%185mg

89.3 mgvs185 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.2%0.24mg

Manganese

80.6%1.85mg

0.24 mgvs1.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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31.6%221mg

Phosphorus

83%582mg

221 mgvs582 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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46%1563mg

Potassium

82%2788mg

1563 mgvs2788 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

40%22μg

NA μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.74%41mg

Sodium

19.4%291mg

41 mgvs291 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.5%1.5mg

Zinc

33%3.6mg

1.5 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.86%106g

Water

21.3%788g

106 gvs788 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Breadfruit Seeds vs Broccoli:

Boiled Breadfruit Seeds have 1.7 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 12.8 times more Vitamin A, 3.4 times more Vitamin B2, 3.5 times more Vitamin B5, 2.9 times more Vitamin B6, 6.4 times more Vitamin B9 and 72.3 times more Vitamin C than Boiled Breadfruit Seeds.
Both Boiled Breadfruit Seeds and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled Breadfruit Seeds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Breadfruit Seeds vs Broccoli:

Boiled Breadfruit Seeds have 4.4 times more Copper than Raw Broccoli.
While Raw Broccoli contains 3.8 times more Calcium, 6 times more Iron, 2.1 times more Magnesium, 7.9 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 7.1 times more Sodium, 2.4 times more Zinc and 7.4 times more Water than Boiled Breadfruit Seeds.

Comparison of macro-nutrients per 300 calories:

Boiled Breadfruit Seeds have 1.3 times more Fat and 3.9 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Fiber and 2.6 times more Protein than Boiled Breadfruit Seeds.
Both Boiled Breadfruit Seeds and Raw Broccoli have similar amounts of Energy, Saturated Fat, Omega 3 and Carbohydrate per 300 kcal.
Both Boiled Breadfruit Seeds as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Breadfruit SeedsVS BreadnutsBroccoliVS BreadnutsBoiled Breadfruit SeedsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Boiled Breadfruit SeedsVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Breadfruit Seeds or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: