Comparing Nutrients in 14 ounces Walnuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Walnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	89.5% 2596kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	2252% 36g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	84% 109g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	1.6% 1.15g	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	0.49% 0.36g	0% 0g	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	% 0.32g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 0.67g	g per day for Men 19-50 years
Fiber	70% 26.6g	24% 9.13g	38g per day for Men 19-50 years
Protein	108% 60.4g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	52% 47mg	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	18.5% 2.78mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	39% 389mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	64% 0.58mg	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	144% 11.5mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	37.8% 0.87mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.44% 16g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Walnuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• English Walnuts have 2.8 times more Vitamin B1, 4.8 times more Vitamin B2, 3.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 7 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B3 and 9.1 times more Vitamin C than English Walnuts.
• Both English Walnuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 and Vitamin K per 14 oz.
• Both English Walnuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• English Walnuts have 7.5 times more Calcium, 10.9 times more Copper, 3.9 times more Iron, 5.6 times more Magnesium, 15.6 times more Manganese, 3.6 times more Phosphorus, 49 times more Selenium and 7.7 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 195.5 times more Sodium and 15.5 times more Water than English Walnuts.
• Both English Walnuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 4.1 times more Energy, 12.7 times more Fat, 5.7 times more Saturated Fat, 504.4 times more Omega 3, 134.6 times more Omega 6, 9 times more Sugars, 2.9 times more Fiber and 6.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Carbohydrate than English Walnuts.
• Both English Walnuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.