Comparing Nutrients in 1 kilogram Walnuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	226% 6540kcal	71.4% 2070kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	5675% 91g	208% 3.32g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	308% 401g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	158% 60g	38g per day for Men 19-50 years
Protein	272% 152g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	463% 74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	323% 4.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	98% 980mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	71% 1.63mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	250% 1750mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	318% 10820mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	13.4% 497g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 15 times more Vitamin A, 1.6 times more Vitamin B2, 6.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 5.8 times more Vitamin C than English Walnuts.
• Both English Walnuts and Roasted Breadfruit Seeds have similar amounts of Vitamin B1 per 1 kg.
• Both English Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• English Walnuts have 1.2 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 20.9 times more Manganese, 2 times more Phosphorus and 3 times more Zinc than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 2.5 times more Potassium, 14 times more Sodium and 12.2 times more Water than English Walnuts.
• Both English Walnuts and Roasted Breadfruit Seeds have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 3.2 times more Energy, 24.2 times more Fat, 8.4 times more Saturated Fat, 27.3 times more Omega 3, 34.4 times more Omega 6 and 2.5 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 2.9 times more Carbohydrate than English Walnuts.
• Both English Walnuts and Roasted Breadfruit Seeds have similar amounts of Fiber per 1 kg.
• Both English Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.