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Comparing Nutrients in 100 grams Roasted Breadfruit SeedsVS Whole Roasted Squash Seeds

Macros Ratio

Protein Fat Carbs

Roasted Breadfruit Seeds
12%
12%
76%
Whole Roasted Squash Seeds
16%
38%
46%
100 g ▼

Macro Nutrients

7.14%207kcal
Energy
15.4%446kcal
207 kcalvs446 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.8%2.7g
Fat
20%19.4g
2.7 gvs19.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.28%0.73g
Saturated Fat
11.5%3.67g
0.73 gvs3.67 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.8%0.33g
Omega 3
4.8%0.077g
0.33 gvs0.077 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.5%1.1g
Omega 6
51.5%8.76g
1.1 gvs8.76 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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31%40g
Carbohydrate
41.3%53.8g
40 gvs53.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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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 .

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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 .

Find Nuts and Seeds rich in Sucrose
15.8%6g
Fiber
48.4%18.4g
6 gvs18.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
11%6.2g
Protein
33%18.6g
6.2 gvs18.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.67%15μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
15 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34%0.41mg
Vitamin B1
2.83%0.034mg
Thiamine
0.41 mgvs0.034 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.5%0.24mg
Vitamin B2
4%0.052mg
Riboflavin
0.24 mgvs0.052 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46.3%7.4mg
Vitamin B3
1.8%0.29mg
Niacin, nicotinic acid, niacinamide
7.4 mgvs0.29 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
20.2%1mg
Vitamin B5
1.12%0.056mg
Pantothenic acid
1 mgvs0.056 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.3%0.42mg
Vitamin B6
2.85%0.037mg
Pyridoxine
0.42 mgvs0.037 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.8%59μg
Vitamin B9
2.25%9μg
Folates and Folic Acid
59 μgvs9 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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8.44%7.6mg
Vitamin C
0.33%0.3mg
Ascorbic acid
7.6 mgvs0.3 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
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

8.6%86mg
Calcium
5.5%55mg
86 mgvs55 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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147%1.32mg
Copper
76.7%0.69mg
1.32 mgvs0.69 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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11.3%0.9mg
Iron
41.4%3.3mg
0.9 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.8%62mg
Magnesium
62.4%262mg
62 mgvs262 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.1%0.16mg
Manganese
21.6%0.5mg
0.16 mgvs0.5 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%175mg
Phosphorus
13%92mg
175 mgvs92 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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32%1082mg
Potassium
27%919mg
1082 mgvs919 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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1.87%28mg
Sodium
1.2%18mg
28 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.36%1.03mg
Zinc
94%10.3mg
1.03 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.34%49.7g
Water
0.12%4.5g
49.7 gvs4.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Roasted Breadfruit Seeds vs Whole Roasted Squash Seeds:
Comparing minerals per 100 grams for Roasted Breadfruit Seeds vs Whole Roasted Squash Seeds:
Comparison of macro-nutrients per 100 grams:



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