Comparing Nutrients in 500 calories Glazed Walnuts VS Roasted Breadfruit Seeds

Weight per 500 calories

• Glazed Walnuts: 100g
• Roasted Breadfruit Seeds: 242g

Glazed Walnuts have 2.4 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 500 calories - Glazed Walnuts or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	NA	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	NA	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	74.5% 97g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	9.47% 3.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	NA	4.03% 36.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	78% 1mg	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	35.6% 143μg	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	20.4% 18.4mg	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	7.1% 71mg	20.8% 208mg	1000mg per day for Men 19-50 years
Copper	NA	355% 3.2mg	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	16% 1.3mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	NA	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	17% 0.39mg	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	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	77% 2614mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	4.5% 67.6mg	1500mg per day for Men 19-50 years
Zinc	NA	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	3.24% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Glazed Walnuts vs Roasted Breadfruit Seeds:

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

Comparing minerals per 500 calories for Glazed Walnuts vs Roasted Breadfruit Seeds:

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

Comparison of macro-nutrients per 500 calories:

• Glazed Walnuts have 5.5 times more Fat and 2 times more Saturated Fat than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 2 times more Carbohydrate, 4 times more Fiber and 1.8 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Breadfruit Seeds have similar amounts of Energy per 500 kcal.
• Both Glazed Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.