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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oven-heated 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	40.4% 0.48mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	22% 87.3μg	97% 389μg	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	52% 47mg	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	7.6% 9.13μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated 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	64% 0.58mg	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	37.2% 2.98mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	55% 385mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.44% 16g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oven-heated 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Walnuts:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B3 and 9.1 times more Vitamin C than Walnuts.
• While 14 oz of English Walnuts contain 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.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Walnuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Oven-heated 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as English Walnuts have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 195.5 times more Sodium than Walnuts.
• While 14 oz of English Walnuts contain 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.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Walnuts contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oven-heated 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Carbohydrate than Walnuts.
• While 14 oz of English Walnuts contain 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.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6