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Comparing Nutrients in 5 ounces Boiled Breadfruit SeedsVS Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Breadfruit Seeds
12%
12%
76%
Broccoli
27%
8%
65%
5 oz ▼

Macro Nutrients

8.2%238kcal
Energy
1.66%48kcal
238 kcalvs48 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.36%3.26g
Fat
0.54%0.52g
3.26 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.75%0.88g
Saturated Fat
0.5%0.16g
0.88 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g
Omega 3
5.6%0.089g
0.4 gvs0.089 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.85%1.34g
Omega 6
0.41%0.069g
1.34 gvs0.069 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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35%45.4g
Carbohydrate
7.24%9.4g
45.4 gvs9.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.32%2.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.33%0.96g
≤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 gvs0.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.69g
NA gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.14g
NA gvs0.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
18%6.8g
Fiber
9.7%3.7g
6.8 gvs3.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
13.4%7.5g
Protein
7.14%4g
7.5 gvs4 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

1.9%17μg
Vitamin A
4.9%44μg
RAE, retinol activity equivalents
17 μgvs44 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.3%0.41mg
Vitamin B1
8.4%0.1mg
Thiamine
0.41 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.5%0.24mg
Vitamin B2
12.8%0.17mg
Riboflavin
0.24 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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47%7.5mg
Vitamin B3
5.66%0.91mg
Niacin, nicotinic acid, niacinamide
7.5 mgvs0.91 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
23%1.16mg
Vitamin B5
16.2%0.81mg
Pantothenic acid
1.16 mgvs0.81 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
32.5%0.42mg
Vitamin B6
19%0.25mg
Pyridoxine
0.42 mgvs0.25 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 .

Find Nuts and Seeds rich in Vitamin B7
17.4%69.5μg
Vitamin B9
22.3%89.3μg
Folates and Folic Acid
69.5 μgvs89.3 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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9.6%8.65mg
Vitamin C
140%126mg
Ascorbic acid
8.65 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
7.37%1.1mg
Tocopherols and Tocotrienols
NA mgvs1.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
120%144μg
Phytomenadione or phylloquinone
NA μgvs144 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.65%86.5mg
Calcium
6.66%66.6mg
86.5 mgvs66.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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168%1.5mg
Copper
7.7%0.069mg
1.5 mgvs0.069 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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10.6%0.85mg
Iron
13%1.03mg
0.85 mgvs1.03 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71mg
Magnesium
7.1%29.8mg
71 mgvs29.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.14%0.19mg
Manganese
13%0.3mg
0.19 mgvs0.3 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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25%176mg
Phosphorus
13.4%94mg
176 mgvs94 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36.5%1240mg
Potassium
13%448mg
1240 mgvs448 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
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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2.17%32.6mg
Sodium
3.1%46.8mg
32.6 mgvs46.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.7%1.18mg
Zinc
5.3%0.58mg
1.18 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.27%84g
Water
3.42%127g
84 gvs127 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Boiled Breadfruit Seeds vs Broccoli:
Comparing minerals per 5 ounces for Boiled Breadfruit Seeds vs Broccoli:
Comparison of macro-nutrients per 5 ounces:



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