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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Walnuts	9%	84%	7%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Energy	20% 579kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	42% 54.4g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	14.3% 10.4g	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% 0g	0.49% 0.36g	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	% 0.28g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 9.64g	g per day for Men 19-50 years
Fiber	21% 7.94g	70% 26.6g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	97% 389μg	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	34% 30.6mg	5.73% 5.16mg	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	2.65% 0.4mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	699% 6.3mg	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	30.8% 2.46mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	589% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46% 321mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Walnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B3 and 5.9 times more Vitamin C than Walnuts.
• While 14 oz of English Walnuts contain 3.2 times more Vitamin B1, 4.1 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 3.2 times more Vitamin B9, 7 times more Vitamin E and 1.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 174.5 times more Sodium than Walnuts.
• While 14 oz of English Walnuts contain 7.5 times more Calcium, 20.6 times more Copper, 4.7 times more Iron, 7.5 times more Magnesium, 21.7 times more Manganese, 4.3 times more Phosphorus, 9.8 times more Selenium and 9.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Walnuts contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Carbohydrate than Walnuts.
• While 14 oz of English Walnuts contain 4.5 times more Energy, 13.1 times more Fat, 4.9 times more Saturated Fat, 567.5 times more Omega 3, 150 times more Omega 6, 12.4 times more Sugars, 3.4 times more Fiber and 6.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6