Comparing Nutrients in 100 grams Roasted Breadfruit Seeds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Breadfruit Seeds	12%	12%	76%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Breadfruit Seeds	Walnuts	Recommended Dietary Allowance
Energy	7.14% 207kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 2.43g	g per day for Men 19-50 years
Fiber	15.8% 6g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Breadfruit Seeds	Walnuts	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.8% 59μg	24.5% 98μg	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	8.44% 7.6mg	1.44% 1.3mg	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	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Breadfruit Seeds	Walnuts	Recommended Dietary Allowance
Calcium	8.6% 86mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	176% 1.6mg	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	11.3% 0.9mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25% 175mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	NA	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.34% 49.7g	0.11% 4.07g	3700g per day for Men 19-50 years

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

• Roasted Breadfruit Seeds have 15 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 6.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 5.8 times more Vitamin C than English Walnuts.
• While English Walnuts contain 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Breadfruit Seeds vs Walnuts:

• Roasted Breadfruit Seeds have 2.5 times more Potassium, 14 times more Sodium and 12.2 times more Water than English Walnuts.
• While English Walnuts contain 3.2 times more Iron, 2.5 times more Magnesium, 20.9 times more Manganese, 2 times more Phosphorus and 3 times more Zinc than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and English Walnuts have similar amounts of Calcium and Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Breadfruit Seeds have 2.9 times more Carbohydrate than English Walnuts.
• While English Walnuts contain 3.2 times more Energy, 24.2 times more Fat, 8.4 times more Saturated Fat, 27.3 times more Omega 3, 34.4 times more Omega 6 and 2.5 times more Protein than Roasted Breadfruit Seeds.
• Both Roasted Breadfruit Seeds and English Walnuts have similar amounts of Fiber per 100 g.
• Both Roasted Breadfruit Seeds as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.