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

Macros Ratio

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

Macro Nutrients

	Roasted Breadfruit Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	32.4% 939kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	71.6% 27.2g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	50.2% 28g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	184% 2.4mg	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	67% 268μg	103% 413μg	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	38.3% 34.5mg	7.06% 6.35mg	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	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	39% 390mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	666% 6mg	749% 6.74mg	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	51% 4.1mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	NA	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	113% 794mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	144% 4908mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	NA	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	6.1% 225g	0.54% 20g	3700g per day for Men 19-50 years

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

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

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

• Roasted Breadfruit Seeds have 1.2 times more Calcium, 2.4 times more Potassium and 11.3 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 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.
• Both Roasted Breadfruit Seeds and Dry Roasted Walnuts with Salt have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Breadfruit Seeds have 2.2 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 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.
• Both Roasted Breadfruit Seeds and Dry Roasted Walnuts with Salt have similar amounts of Fiber per 1 lb.
• Both Roasted Breadfruit Seeds as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.