Comparing Nutrients in 1 kilogram 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	226% 6540kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	34% 11g	32g per day for Men 19-50 years
Omega 3	5675% 91g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	212% 275g	130g per day for Men 19-50 years
Sugars	36% 26g	4% 2.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 1.7g	g per day for Men 19-50 years
Fiber	176% 67g	60.5% 23g	38g per day for Men 19-50 years
Protein	272% 152g	45% 25g	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	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	132% 1.72mg	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	55% 220μg	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	14.4% 13mg	131% 118mg	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	19% 23μg	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	98% 980mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.