Comparing Nutrients in 300 calories Dry Roasted Walnuts with Salt VS Roasted Breadfruit Seeds

Weight per 300 calories

• Dry Roasted Walnuts with Salt: 46.7g
• Roasted Breadfruit Seeds: 145g

Dry Roasted Walnuts with Salt have 3.1 times more energy per 100g than Roasted Breadfruit Seeds. It has very high energy density when compared to other foods. Roasted Breadfruit Seeds having above average energy density.

Which food has more nutrients per 300 calories - Dry Roasted Walnuts with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	248% 3.96g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.33g	44.7% 58g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	8.7% 3.3g	23% 8.7g	38g per day for Men 19-50 years
Protein	12% 6.67g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.052% 0.47μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	47% 0.61mg	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	10.6% 42.5μg	21.4% 85.5μg	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	0.73% 0.65mg	12.2% 11mg	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	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	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	3.3% 33mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	213% 1.9mg	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	15% 1.2mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	16.8% 70.5mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	10.3% 0.24mg	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	22% 153mg	36.2% 254mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	46% 1568mg	3400mg per day for Men 19-50 years
Selenium	4.24% 2.33μg	NA	55μg per day for Men 19-50 years
Sodium	20% 300mg	2.7% 40.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.055% 2.05g	1.95% 72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Roasted Walnuts with Salt vs Roasted Breadfruit Seeds:

• Roasted Breadfruit Seeds contain 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 10.4 times more Vitamin B3, 2.5 times more Vitamin B6, 2 times more Vitamin B9 and 16.9 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 A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Roasted Walnuts with Salt vs Roasted Breadfruit Seeds:

• Dry Roasted Walnuts with Salt have 7.4 times more Sodium than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 3.8 times more Calcium, 2.8 times more Copper, 1.3 times more Magnesium, 1.7 times more Phosphorus and 7.3 times more Potassium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Breadfruit Seeds have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Walnuts with Salt have 7.2 times more Fat, 2.4 times more Saturated Fat, 8.2 times more Omega 3 and 10.4 times more Omega 6 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 7 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Breadfruit Seeds have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Walnuts with Salt as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.