Comparing Nutrients in 1 kilogram Glazed Walnuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Glazed Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	172% 5000kcal	71.4% 2070kcal	2900kcal per day for Men 19-50 years
Fat	368% 357g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	112% 35.7g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	NA	208% 3.32g	1.6g per day for Men 19-50 years
Omega 6	NA	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	366% 476g	308% 401g	130g per day for Men 19-50 years
Sugars	443% 321g	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	95% 36g	158% 60g	38g per day for Men 19-50 years
Protein	148% 82.8g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	148% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	84.4% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	71% 710mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	NA	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	161% 13mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	250% 1750mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	318% 10820mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	297% 4460mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	NA	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	13.4% 497g	3700g per day for Men 19-50 years

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

• Roasted Breadfruit Seeds contain more Vitamin C than Glazed Walnuts.

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

• Glazed Walnuts have 1.4 times more Iron and 15.9 times more Sodium than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 4.7 times more Potassium and 7.9 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Breadfruit Seeds have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Glazed Walnuts have 2.4 times more Energy, 13.2 times more Fat, 4.9 times more Saturated Fat and 1.3 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 1.7 times more Fiber than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Breadfruit Seeds have similar amounts of Carbohydrate per 1 kg.
• Both Glazed Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.