Seeds, breadfruit seeds, raw

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 100 / 100 How is this scored?

Composition

Energy

Protein 7.4 g · 30 kcal/100g
Fat 5.6 g · 50 kcal/100g
Carbs 29.2 g · 117 kcal/100g
Fiber 5.2 g
Water 56 g
Total energy 191 kcal

Macro balance aligns with EFSA guidelines (15% protein, 26% fat, 59% carbs)

Fat quality 69 / 100 How is this scored?
Total fat
5.6g
Saturated
1.5g
Monounsat.
0.7g
Polyunsat.
3.0g
Omega-6
2.29g

Saturated fat is 7.1% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 62 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 6.6 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.48 mg
Riboflavin (B2) 0.30 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.32 mg
Folate (B9) 53 µg
Vitamin B12 0.00 µg

Minerals

Calcium 36 mg
Iron 3.7 mg
Magnesium 54 mg
Phosphorus 175 mg
Potassium 941 mg
Sodium 25 mg
Zinc 0.9 mg
Copper 1.15 mg
Manganese 0.14 mg

Notable source of Copper (115% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.