Comparing Nutrients in 5 ounces Black Walnuts VS Roasted Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Black Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	30.3% 877kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	9.22% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	43.7% 57g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.098% 0.071g	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	61% 34g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	45.8% 0.6mg	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	11% 44μg	21% 83.6μg	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	2.68% 2.4mg	12% 10.8mg	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	19.7% 2.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	208% 1.87mg	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	55.3% 4.42mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	10% 0.23mg	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	104% 727mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	1.9% 70.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Black Walnuts vs Roasted Breadfruit Seeds:

• Dried Black Walnuts have 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 7.5 times more Vitamin A, 7.2 times more Vitamin B1, 1.8 times more Vitamin B2, 15.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 4.5 times more Vitamin C than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Black Walnuts vs Roasted Breadfruit Seeds:

• Dried Black Walnuts have 3.5 times more Iron, 3.2 times more Magnesium, 23.9 times more Manganese, 2.9 times more Phosphorus and 3.3 times more Zinc than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 1.4 times more Calcium, 2.1 times more Potassium, 14 times more Sodium and 10.9 times more Water than Dried Black Walnuts.
• Both Dried Black Walnuts and Roasted Breadfruit Seeds have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Black Walnuts have 3 times more Energy, 22 times more Fat, 4.8 times more Saturated Fat, 8.1 times more Omega 3, 30.5 times more Omega 6 and 3.9 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 4.2 times more Carbohydrate than Dried Black Walnuts.
• Both Dried Black Walnuts and Roasted Breadfruit Seeds have similar amounts of Fiber per 5 oz.
• Both Dried Black Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.