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Comparing Nutrients in 500 calories BreadnutsVS Dried Breadnuts

Weight per 500 calories

Breadnuts
230g
Dried Breadnuts
136g

Dried Breadnut Tree Seeds have 1.7 times more energy per unit of mass than Raw Breadnut Tree Seeds, which is high in comparison to other foods. Breadnuts having above average energy density.

Which food has more nutrients per 500 calories - Breadnuts or Dried Breadnuts?

Macros Ratio

Protein Fat Carbs

Breadnuts
11%
4%
85%
Dried Breadnuts
9%
4%
87%
500 kcal ▼

Macro Nutrients

Breadnutsvs Dried Breadnuts
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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2.35%2.3g
Fat
2.36%2.3g
2.3 gvs2.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.92%0.62g
Saturated Fat
1.93%0.62g
0.62 gvs0.62 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
17.6%0.28g
Omega 3
17.6%0.28g
0.28 gvs0.28 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.5%0.94g
Omega 6
5.53%0.94g
0.94 gvs0.94 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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82%107g
Carbohydrate
83.2%108g
107 gvs108 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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NA
Fiber
53.4%20.3g
NA gvs20.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
24.6%13.8g
Protein
21%11.7g
13.8 gvs11.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Breadnutsvs Dried Breadnuts
3.07%27.6μg
Vitamin A
1.67%15μg
RAE, retinol activity equivalents
27.6 μgvs15 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.6%0.13mg
Vitamin B1
3.4%0.041mg
Thiamine
0.13 mgvs0.041 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.75%0.13mg
Vitamin B2
14.7%0.19mg
Riboflavin
0.13 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.7%2.03mg
Vitamin B3
18%2.86mg
Niacin, nicotinic acid, niacinamide
2.03 mgvs2.86 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50.7%2.53mg
Vitamin B5
51.2%2.56mg
Pantothenic acid
2.53 mgvs2.56 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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71.4%0.93mg
Vitamin B6
71.8%0.93mg
Pyridoxine
0.93 mgvs0.93 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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38%152μg
Vitamin B9
38.5%154μg
Folates and Folic Acid
152 μgvs154 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
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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70%63mg
Vitamin C
70.5%63.5mg
Ascorbic acid
63 mgvs63.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
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
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Breadnutsvs Dried Breadnuts
22.6%226mg
Calcium
13%128mg
226 mgvs128 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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370%3.33mg
Copper
372%3.34mg
3.33 mgvs3.34 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 .

Find Nuts and Seeds rich in Fluoride
60%4.8mg
Iron
78.3%6.27mg
4.8 mgvs6.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.3%157mg
Magnesium
37.3%157mg
157 mgvs157 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
18%0.41mg
Manganese
18%0.41mg
0.41 mgvs0.41 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 .

Find Nuts and Seeds rich in Molybdenum
22%154mg
Phosphorus
34.6%243mg
154 mgvs243 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
80%2726mg
Potassium
80.6%2740mg
2726 mgvs2740 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
4.7%2.6μg
NA μgvs2.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
4.76%71.4mg
Sodium
4.8%72.2mg
71.4 mgvs72.2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
23.7%2.6mg
Zinc
23.7%2.6mg
2.6 mgvs2.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
2.8%104g
Water
0.24%8.86g
104 gvs8.86 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 Breadnuts vs Dried Breadnuts:
Comparing minerals per 500 calories for Breadnuts vs Dried Breadnuts:
Comparison of macro-nutrients per 500 calories:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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