Comparing Nutrients in 5 ounces Glazed Walnuts VS 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	24.4% 709kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	NA	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52% 67.5g	43.7% 57g	130g per day for Men 19-50 years
Sugars	63% 45.6g	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	13.4% 5.1g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	NA	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	21% 83.6μg	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	12% 10.8mg	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	10% 101mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	NA	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	23% 1.83mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	42% 632mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	NA	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	1.9% 70.4g	3700g per day for Men 19-50 years

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

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

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

• Glazed Walnuts have 1.4 times more Iron and 15.9 times more Sodium than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 4.7 times more Potassium and 7.9 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Breadfruit Seeds have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Glazed Walnuts have 2.4 times more Energy, 13.2 times more Fat, 4.9 times more Saturated Fat and 1.3 times more Protein than Roasted Breadfruit Seeds.
• While Roasted Breadfruit Seeds contain 1.7 times more Fiber than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Breadfruit Seeds have similar amounts of Carbohydrate per 5 oz.
• Both Glazed Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.