Comparing Nutrients in 100 grams 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	21.3% 619kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	61% 59.3g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	2.28% 0.73g	32g per day for Men 19-50 years
Omega 3	167% 2.68g	20.8% 0.33g	1.6g per day for Men 19-50 years
Omega 6	199% 33.8g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	31% 40g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.069% 0.05g	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	% 0.05g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	15.8% 6g	38g per day for Men 19-50 years
Protein	43% 24g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	32.3% 0.42mg	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	7.75% 31μg	14.8% 59μg	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	1.9% 1.7mg	8.44% 7.6mg	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	14% 2.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	147% 1.32mg	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	39% 3.12mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	7.1% 0.16mg	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	73.3% 513mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	1.34% 49.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Dried Black Walnuts as well as Roasted Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.