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Comparing Nutrients in 100 grams Black WalnutsVS Roasted Breadfruit Seeds

Macros Ratio

Protein Fat Carbs

Black Walnuts
14%
80%
6%
Roasted Breadfruit Seeds
12%
12%
76%
100 g ▼

Macro Nutrients

21.3%619kcal
Energy
7.14%207kcal
619 kcalvs207 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
61%59.3g
Fat
2.8%2.7g
59.3 gvs2.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
11%3.5g
Saturated Fat
2.28%0.73g
3.5 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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167%2.68g
Omega 3
20.8%0.33g
2.68 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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199%33.8g
Omega 6
6.5%1.1g
33.8 gvs1.1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.37%9.6g
Carbohydrate
31%40g
9.6 gvs40 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.5%1.1g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.1 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.069%0.05g
Fructose
NA
≤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]
0.05 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.05g
Glucose
NA
0.05 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1g
Sucrose
NA
1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
18%6.8g
Fiber
15.8%6g
6.8 gvs6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
43%24g
Protein
11%6.2g
24 gvs6.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
1.67%15μg
RAE, retinol activity equivalents
2 μgvs15 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
4.75%0.057mg
Vitamin B1
34%0.41mg
Thiamine
0.057 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
10%0.13mg
Vitamin B2
18.5%0.24mg
Riboflavin
0.13 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
2.94%0.47mg
Vitamin B3
46.3%7.4mg
Niacin, nicotinic acid, niacinamide
0.47 mgvs7.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
33%1.66mg
Vitamin B5
20.2%1mg
Pantothenic acid
1.66 mgvs1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
45%0.58mg
Vitamin B6
32.3%0.42mg
Pyridoxine
0.58 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
7.75%31μg
Vitamin B9
14.8%59μg
Folates and Folic Acid
31 μgvs59 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.9%1.7mg
Vitamin C
8.44%7.6mg
Ascorbic acid
1.7 mgvs7.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
14%2.08mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.08 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
NA
Phytomenadione or phylloquinone
2.7 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.1%61mg
Calcium
8.6%86mg
61 mgvs86 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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151%1.36mg
Copper
147%1.32mg
1.36 mgvs1.32 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
39%3.12mg
Iron
11.3%0.9mg
3.12 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48%201mg
Magnesium
14.8%62mg
201 mgvs62 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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169%3.9mg
Manganese
7.1%0.16mg
3.9 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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73.3%513mg
Phosphorus
25%175mg
513 mgvs175 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.4%523mg
Potassium
32%1082mg
523 mgvs1082 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31%17μg
Selenium
NA
17 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.13%2mg
Sodium
1.87%28mg
2 mgvs28 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
30.6%3.37mg
Zinc
9.36%1.03mg
3.37 mgvs1.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.12%4.56g
Water
1.34%49.7g
4.56 gvs49.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Black Walnuts vs Roasted Breadfruit Seeds:
Comparing minerals per 100 grams for Black Walnuts vs Roasted Breadfruit Seeds:
Comparison of macro-nutrients per 100 grams:



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