Comparing Nutrients in 1 kilogram Walnuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Walnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	226% 6540kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	5675% 91g	NA	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	201% 262g	130g per day for Men 19-50 years
Sugars	36% 26g	9.5% 6.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	68.4% 26g	38g per day for Men 19-50 years
Protein	272% 152g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	NA	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	NA	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	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	98% 980mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	NA	420mg per day for Men 19-50 years
Manganese	1484% 34mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	130% 4410mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	NA	11mg per day for Men 19-50 years
Water	1.1% 40.7g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Walnuts versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Walnuts vs Frozen Roasted Potatoes with Salt:

• Both English Walnuts and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both English Walnuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Walnuts vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Walnuts has 6.5 times more Calcium and 5.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 149 times more Sodium than English Walnuts.
• Both Walnuts and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 5.1 times more Energy, 36 times more Fat, 36.7 times more Saturated Fat, 3.8 times more Sugars, 2.6 times more Fiber and 6.9 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.9 times more Carbohydrate than English Walnuts.