Comparing Nutrients in 14 ounces Black Walnuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Black Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	84.7% 2457kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	243% 235g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	9.04% 2.9g	32g per day for Men 19-50 years
Omega 3	664% 10.6g	82.4% 1.3g	1.6g per day for Men 19-50 years
Omega 6	788% 134g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	122% 159g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.27% 0.2g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	71% 27g	62.7% 24g	38g per day for Men 19-50 years
Protein	171% 95g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	33.5% 30mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55% 8.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	24.2% 242mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	583% 5.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	155% 12.4mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	672% 15.5mg	28% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	291% 2036mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	61% 2076mg	126% 4294mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.49% 18g	5.33% 197g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Black Walnuts vs Roasted Breadfruit Seeds:

• Dried Black Walnuts have 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 7.5 times more Vitamin A, 7.2 times more Vitamin B1, 1.8 times more Vitamin B2, 15.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 4.5 times more Vitamin C than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Black Walnuts vs Roasted Breadfruit Seeds:

• Dried Black Walnuts have 3.5 times more Iron, 3.2 times more Magnesium, 23.9 times more Manganese, 2.9 times more Phosphorus and 3.3 times more Zinc than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 1.4 times more Calcium, 2.1 times more Potassium, 14 times more Sodium and 10.9 times more Water than Dried Black Walnuts.
• Both Dried Black Walnuts and Roasted Breadfruit Seeds have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Black Walnuts have 3 times more Energy, 22 times more Fat, 4.8 times more Saturated Fat, 8.1 times more Omega 3, 30.5 times more Omega 6 and 3.9 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 4.2 times more Carbohydrate than Dried Black Walnuts.
• Both Dried Black Walnuts and Roasted Breadfruit Seeds have similar amounts of Fiber per 14 oz.
• Both Dried Black Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.