Comparing Nutrients in 100 grams 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	17.2% 500kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	2.28% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	20.8% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	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	36.6% 47.6g	31% 40g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	9.47% 3.6g	15.8% 6g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	14.8% 59μg	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	8.44% 7.6mg	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	7.1% 71mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	NA	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	16% 1.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	NA	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	25% 175mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	NA	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	1.34% 49.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Glazed Walnuts vs Roasted Breadfruit Seeds:

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

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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