Comparing Nutrients in 1 kilogram Walnuts VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Walnuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	226% 6540kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	5675% 91g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	184% 240g	130g per day for Men 19-50 years
Sugars	36% 26g	2.9% 2.1g	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	1.24% 0.9g	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	% 0.8g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 1.4g	g per day for Men 19-50 years
Fiber	176% 67g	52.6% 20g	38g per day for Men 19-50 years
Protein	272% 152g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	77.5% 310μg	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	14.4% 13mg	85.6% 77mg	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	46.7% 7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	98% 980mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	85.6% 0.77mg	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	364% 29mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	68.3% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Walnuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• English Walnuts have 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.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B3 and 5.9 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• English Walnuts have 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.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 174.5 times more Sodium and 16.5 times more Water than English Walnuts.
• Both English Walnuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 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.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Carbohydrate than English Walnuts.
• Both English Walnuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.