Comparing Nutrients in 1 kilogram Dry Roasted Walnuts with Salt VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	222% 6430kcal	71.4% 2070kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	5308% 85g	208% 3.32g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	308% 401g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	187% 71g	158% 60g	38g per day for Men 19-50 years
Protein	255% 143g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	463% 74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	323% 4.2mg	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	228% 910μg	148% 590μg	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	15.6% 14mg	84.4% 76mg	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	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	71% 710mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	1468% 13.2mg	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	321% 25.7mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	NA	71% 1.63mg	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	470% 3290mg	250% 1750mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	318% 10820mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	429% 6430mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	13.4% 497g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Roasted Walnuts with Salt vs Roasted Breadfruit Seeds:

• Dry Roasted Walnuts with Salt have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 15 times more Vitamin A, 3.3 times more Vitamin B3 and 5.4 times more Vitamin C than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Roasted Walnuts with Salt vs Roasted Breadfruit Seeds:

• Dry Roasted Walnuts with Salt have 2.9 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 23 times more Sodium and 2.9 times more Zinc than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 2.4 times more Potassium and 11.3 times more Water than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Breadfruit Seeds have similar amounts of Calcium and Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Walnuts with Salt have 3.1 times more Energy, 22.5 times more Fat, 7.3 times more Saturated Fat, 25.6 times more Omega 3, 32.3 times more Omega 6 and 2.3 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 2.2 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Breadfruit Seeds have similar amounts of Fiber per 1 kg.
• Both Dry Roasted Walnuts with Salt as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.