Comparing Nutrients in 500 calories Boiled Breadfruit SeedsVS Broccoli

Weight per 500 calories

Boiled Breadfruit Seeds

298g

Broccoli

1471g

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 500 calories - Boiled Breadfruit Seeds or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Breadfruit Seeds

12%

76%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Boiled Breadfruit Seedsvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.06%6.85g

Fat

5.6%5.44g

6.85 gvs5.44 g

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

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5.78%1.85g

Saturated Fat

5.24%1.68g

1.85 gvs1.68 g

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

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52.6%0.84g

Omega 3

58%0.93g

0.84 gvs0.93 g

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

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16.5%2.8g

Omega 6

4.24%0.72g

2.8 gvs0.72 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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73.3%95g

Carbohydrate

75%98g

95 gvs98 g

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

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Sugars

34.5%25g

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

NA gvs25 g

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

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Fructose

13.8%10g

≤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 gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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37.6%14.3g

Fiber

101%38.2g

14.3 gvs38.2 g

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

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28%15.8g

Protein

74%41.5g

15.8 gvs41.5 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

3.97%35.7μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

35.7 μgvs456 μg

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

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72%0.86mg

Vitamin B1

87%1.04mg

Thiamine

0.86 mgvs1.04 mg

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

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39%0.51mg

Vitamin B2

132%1.72mg

Riboflavin

0.51 mgvs1.72 mg

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

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99%15.8mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

15.8 mgvs9.4 mg

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

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48.6%2.43mg

Vitamin B5

169%8.43mg

Pantothenic acid

2.43 mgvs8.43 mg

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

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68.2%0.89mg

Vitamin B6

198%2.57mg

Pyridoxine

0.89 mgvs2.57 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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36.5%146μg

Vitamin B9

232%926μg

Folates and Folic Acid

146 μgvs926 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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20%18mg

Vitamin C

1458%1312mg

Ascorbic acid

18 mgvs1312 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

76.5%11.5mg

Tocopherols and Tocotrienols

NA mgvs11.5 mg

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

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Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

NA μgvs1494 μg

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

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Minerals

Boiled Breadfruit Seedsvs Broccoli

18%182mg

Calcium

69%691mg

182 mgvs691 mg

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

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354%3.2mg

Copper

80%0.72mg

3.2 mgvs0.72 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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22.3%1.8mg

Iron

134%10.7mg

1.8 mgvs10.7 mg

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

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35.4%149mg

Magnesium

73.5%309mg

149 mgvs309 mg

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

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17%0.39mg

Manganese

134%3.1mg

0.39 mgvs3.1 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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52.7%369mg

Phosphorus

139%971mg

369 mgvs971 mg

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

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76.6%2604mg

Potassium

137%4647mg

2604 mgvs4647 mg

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

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Selenium

67%36.8μg

NA μgvs36.8 μg

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

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4.56%68.5mg

Sodium

32.4%485mg

68.5 mgvs485 mg

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

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22.5%2.47mg

Zinc

55%6.03mg

2.47 mgvs6.03 mg

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

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4.77%176g

Water

35.5%1313g

176 gvs1313 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Boiled Breadfruit Seeds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Boiled Breadfruit Seeds as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Breadfruit SeedsVS BreadnutsBroccoliVS BreadnutsBoiled Breadfruit SeedsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled Breadfruit SeedsVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Breadfruit Seeds or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: