Comparing Nutrients in 1 pound Roasted Breadfruit Seeds VS Walnuts

Macros Ratio

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

Macro Nutrients

	Roasted Breadfruit Seeds	Walnuts	Recommended Dietary Allowance
Energy	32.4% 939kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	1016% 173g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	48% 62g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	80% 30.4g	38g per day for Men 19-50 years
Protein	50.2% 28g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Walnuts	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67% 268μg	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Walnuts	Recommended Dietary Allowance
Calcium	39% 390mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	666% 6mg	799% 7.2mg	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	51% 4.1mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	212% 95μg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	144% 4908mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	NA	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	127% 14mg	11mg per day for Men 19-50 years
Water	6.1% 225g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Breadfruit Seeds VS Walnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Breadfruit Seeds versus 1 lb of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Breadfruit Seeds has 1.2 times more Vitamin B1, 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 Walnuts.
• While 1 lb of English Walnuts contains 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Breadfruit Seeds.
• 1 pound of Walnuts have insufficient amounts of Vitamin C
• Both Roasted Breadfruit Seeds as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Breadfruit Seeds has 2.5 times more Potassium than Walnuts.
• While 1 lb of English Walnuts contains 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.
• Both Roasted Breadfruit Seeds and Walnuts contain similar levels of Calcium and Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Breadfruit Seeds has 2.9 times more Carbohydrate than Walnuts.
• While 1 lb of English Walnuts contains 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.
• Both Roasted Breadfruit Seeds and Walnuts offer comparable quantities of Fiber per one pound.