Comparing Nutrients in 7 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	34.2% 992kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	4.52% 1.45g	32g per day for Men 19-50 years
Omega 3	NA	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.6% 94g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	88% 63.8g	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	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	64% 0.83mg	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	29.3% 117μg	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	16.8% 15mg	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	14% 141mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	NA	291% 2.62mg	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	32% 2.56mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	NA	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	63% 2147mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	59% 885mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	NA	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	2.67% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Glazed Walnuts vs Roasted Breadfruit Seeds:

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

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Glazed Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.