Seeds, breadnut tree seeds, raw
FDC 170552oz (8-14 seeds) (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 72 · +7 vs Nuts & seeds medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Seeds, breadnut tree seeds, raw is a strongly nutrient-dense choice at 72 of 100. Within nuts & seeds it ranks 20 of 60. Per 100 grams it is an excellent source of vitamin c (30% DV), an excellent source of potassium (25% DV), a good source of magnesium (16% DV). Most of its 217 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 217 kcal | 11% |
| Total fat | 0.99 g | 1% |
| Saturated fat | 0.27 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 31 mg | 1% |
| Carbohydrate | 46 g | 17% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 6 g | 12% |
| Potassium | 1180 mg | 25% |
| Calcium | 98 mg | 8% |
| Iron | 2.1 mg | 12% |
| Magnesium | 68 mg | 16% |
| Vitamin C | 27 mg | 30% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 61 kcal | 3% |
| Total fat | 0.28 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 8.7 mg | 0% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 1.7 g | 3% |
| Potassium | 330 mg | 7% |
| Calcium | 27 mg | 2% |
| Iron | 0.59 mg | 3% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 7.7 mg | 9% |
| Vitamin A | 3.4 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170552Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, breadfruit seeds, rawDensity 72 vs 72Seeds, pumpkin and squash seed kernels, driedDensity 72 vs 72Seeds, sesame seeds, whole, driedDensity 74 vs 72