Comparing Nutrients in 500 calories Boiled Breadfruit SeedsVS Almonds

Weight per 500 calories

Boiled Breadfruit Seeds

298g

Almonds

86.4g

Almonds have 3.4 times more energy per unit of mass than Boiled Breadfruit Seeds, which is very high in comparison to other foods. Boiled Breadfruit Seeds having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Breadfruit Seeds

12%

76%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Boiled Breadfruit Seedsvs Almonds

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

44.5%43g

6.85 gvs43 g

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

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5.78%1.85g

Saturated Fat

10.3%3.3g

1.85 gvs3.3 g

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

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52.6%0.84g

Omega 3

0.16%0.003g

0.84 gvs0.003 g

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

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16.5%2.8g

Omega 6

62.6%10.6g

2.8 gvs10.6 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

14.3%18.6g

95 gvs18.6 g

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

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Sugars

5.2%3.76g

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

NA gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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37.6%14.3g

Fiber

28.4%10.8g

14.3 gvs10.8 g

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

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28%15.8g

Protein

32.6%18.3g

15.8 gvs18.3 g

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

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Vitamins

Boiled Breadfruit Seedsvs Almonds

3.97%35.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

35.7 μgvs0 μg

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

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72%0.86mg

Vitamin B1

14.8%0.18mg

Thiamine

0.86 mgvs0.18 mg

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

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39%0.51mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.51 mgvs0.98 mg

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

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99%15.8mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

15.8 mgvs3.12 mg

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

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48.6%2.43mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

2.43 mgvs0.41 mg

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

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68.2%0.89mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.89 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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36.5%146μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

146 μgvs38 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

0%0mg

Ascorbic acid

18 mgvs0 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

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Boiled Breadfruit Seedsvs Almonds

18%182mg

Calcium

23.2%232mg

182 mgvs232 mg

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

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354%3.2mg

Copper

99%0.89mg

3.2 mgvs0.89 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

40%3.2mg

1.8 mgvs3.2 mg

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

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35.4%149mg

Magnesium

55.5%233mg

149 mgvs233 mg

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

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17%0.39mg

Manganese

82%1.9mg

0.39 mgvs1.9 mg

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

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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52.7%369mg

Phosphorus

59.3%415mg

369 mgvs415 mg

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

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76.6%2604mg

Potassium

18.6%633mg

2604 mgvs633 mg

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

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Selenium

6.44%3.54μg

NA μgvs3.54 μg

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

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4.56%68.5mg

Sodium

0.058%0.86mg

68.5 mgvs0.86 mg

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

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22.5%2.47mg

Zinc

24.5%2.7mg

2.47 mgvs2.7 mg

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

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4.77%176g

Water

0.1%3.8g

176 gvs3.8 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 Almonds:

Boiled Breadfruit Seeds have 4.9 times more Vitamin B1, 5 times more Vitamin B3, 6 times more Vitamin B5, 7.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 1.9 times more Vitamin B2 than Boiled Breadfruit Seeds.
Both Boiled Breadfruit Seeds as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Breadfruit Seeds vs Almonds:

Boiled Breadfruit Seeds have 3.6 times more Copper and 4.1 times more Potassium than Almonds.
While Almonds contain 1.3 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium and 4.8 times more Manganese than Boiled Breadfruit Seeds.
Both Boiled Breadfruit Seeds and Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Breadfruit Seeds have 325.1 times more Omega 3, 5.1 times more Carbohydrate and 1.3 times more Fiber than Almonds.
While Almonds contain 6.3 times more Fat, 1.8 times more Saturated Fat and 3.8 times more Omega 6 than Boiled Breadfruit Seeds.
Both Boiled Breadfruit Seeds and Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Boiled Breadfruit Seeds as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Breadfruit SeedsVS BreadnutsAlmondsVS BreadnutsBoiled Breadfruit SeedsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Boiled Breadfruit SeedsVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: