Comparing Nutrients in 300 calories Roasted Breadfruit Seeds VS Glazed Walnuts

Weight per 300 calories

• Roasted Breadfruit Seeds: 145g
• Glazed Walnuts: 60g

Glazed Walnuts have 2.4 times more energy per unit of mass than Roasted Breadfruit Seeds, which is very high in comparison to other foods. Roasted Breadfruit Seeds having above average energy density.

Which food has more nutrients per 300 calories - Roasted Breadfruit Seeds or Glazed Walnuts?

Macros Ratio

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

Macro Nutrients

	Roasted Breadfruit Seeds	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	23% 8.7g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	16% 9g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.8% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	NA	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	21.4% 85.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Roasted Breadfruit Seeds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	12.5% 125mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	NA	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	16.3% 1.3mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	NA	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	36.2% 254mg	NA	700mg per day for Men 19-50 years
Potassium	46% 1568mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.7% 40.6mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	NA	11mg per day for Men 19-50 years
Water	1.95% 72g	0.1% 3.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Breadfruit Seeds vs Glazed Walnuts:

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

Comparing minerals per 300 calories for Roasted Breadfruit Seeds vs Glazed Walnuts:

• Roasted Breadfruit Seeds have 2.9 times more Calcium, 1.7 times more Iron and 11.3 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 6.6 times more Sodium than Roasted Breadfruit Seeds.

Comparison of macro-nutrients per 300 calories:

• Roasted Breadfruit Seeds have 2 times more Carbohydrate, 4 times more Fiber and 1.8 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 5.5 times more Fat and 2 times more Saturated Fat than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and Glazed Walnuts have similar amounts of Energy per 300 kcal.
• Both Roasted Breadfruit Seeds as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.