Comparing Nutrients in 5 ounces Dry Roasted Walnuts with Salt VS 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	31.4% 911kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	752% 12g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	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	19.5% 25.3g	43.7% 57g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	26.5% 10g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	36% 20.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	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	10% 101mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	45.5% 3.64mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.6% 466mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	NA	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	1.9% 70.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry Roasted Walnuts with Salt vs Roasted Breadfruit Seeds:

• Dry Roasted Walnuts with Salt have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 15 times more Vitamin A, 3.3 times more Vitamin B3 and 5.4 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 B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dry Roasted Walnuts with Salt vs Roasted Breadfruit Seeds:

• Dry Roasted Walnuts with Salt have 2.9 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 23 times more Sodium and 2.9 times more Zinc than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 2.4 times more Potassium and 11.3 times more Water than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Breadfruit Seeds have similar amounts of Calcium and Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Walnuts with Salt have 3.1 times more Energy, 22.5 times more Fat, 7.3 times more Saturated Fat, 25.6 times more Omega 3, 32.3 times more Omega 6 and 2.3 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 2.2 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Breadfruit Seeds have similar amounts of Fiber per 5 oz.
• Both Dry Roasted Walnuts with Salt as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.