Seeds, breadfruit seeds, boiled

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 82 / 100 How is this scored?

Composition

Energy

Protein 5.3 g · 21 kcal/100g
Fat 2.3 g · 21 kcal/100g
Carbs 32.0 g · 128 kcal/100g
Fiber 4.8 g
Water 59 g
Total energy 168 kcal

Energy is predominantly from carbs (75%); EFSA recommends 45–60% for a balanced diet

Fat quality 69 / 100 How is this scored?
Total fat
2.3g
Saturated
0.6g
Monounsat.
0.3g
Polyunsat.
1.2g
Omega-6
0.94g

Saturated fat is 3.3% 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 59 / 100 How is this scored?

Vitamins

Vitamin A 12 µg
Vitamin C 6.1 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.29 mg
Riboflavin (B2) 0.17 mg
Niacin (B3) 5.3 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.30 mg
Folate (B9) 49 µg
Vitamin B12 0.00 µg

Minerals

Calcium 61 mg
Iron 0.6 mg
Magnesium 50 mg
Phosphorus 124 mg
Potassium 875 mg
Sodium 23 mg
Zinc 0.8 mg
Copper 1.07 mg
Manganese 0.13 mg

Notable source of Copper (107% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.