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Compare Nutrients in 100 grams Boiled Breadfruit SeedsVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Boiled Breadfruit Seeds
12%
12%
76%
Baked White Potatoes
9%
1%
90%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Boiled Breadfruit SeedsBaked White Potatoes
Vitamin A
1.33%
0.11%
12 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
24%
4.17%
0.29 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
13%
3.08%
0.17 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
33%
9.56%
5.3 mg1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
23%
16%
0.3 mg0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
6.78%
14%
6.1 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
12%
9.5%
49 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Boiled Breadfruit SeedsBaked White Potatoes
Calcium
6.1%
1%
61 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
119%
14%
1.07 mg0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
7.5%
8%
0.6 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
12.5%
6.75%
50 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
5.65%
8.26%
0.13 mg0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
17.7%
10.7%
124 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
25.7%
16%
875 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
NA
0.91%
NA μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.53%
0.47%
23 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
7.55%
3.2%
0.83 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Boiled Breadfruit Seeds vs Baked White Potatoes:
Boiled Breadfruit Seeds have 12 times more Vitamin A, 5.8 times more Thiamine, 4.3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.3 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.1 times more Vitamin C than Boiled Breadfruit Seeds.

Comparing minerals per 100 grams for Boiled Breadfruit Seeds vs Baked White Potatoes:
Boiled Breadfruit Seeds have 6.1 times more Calcium, 8.2 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 3.3 times more Sodium and 2.4 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.5 times more Manganese than Boiled Breadfruit Seeds. Both Boiled Breadfruit Seeds and Baked Whole White Potatoes have similar amounts of Iron per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Boiled Breadfruit SeedsBaked White Potatoes
Energy
5.8%
3.17%
168 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
2.37%
0.15%
2.3 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
9.46%
3.75%
5.3 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
24.6%
16%
32 g21 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
12.6%
5.53%
4.8 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
1.94%
0.13%
0.62 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
17.5%
1.25%
0.28 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
5.53%
0.29%
0.94 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.6%
2.03%
59 g75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Boiled Breadfruit Seeds have 1.8 times more Energy, 15.3 times more Fat, 2.5 times more Protein, 1.5 times more Carbohydrate, 2.3 times more Fiber, 15.5 times more Saturated Fat, 14 times more Omega 3 and 18.8 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Water than Boiled Breadfruit Seeds.