Comparing Nutrients in 1 kilogram Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Black Walnuts	Recommended Dietary Allowance
Energy	55.5% 1610kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	109% 35g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	73.7% 96g	130g per day for Men 19-50 years
Sugars	4% 2.9g	15% 11g	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	0.69% 0.5g	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	% 1.2g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 10g	g per day for Men 19-50 years
Fiber	60.5% 23g	179% 68g	38g per day for Men 19-50 years
Protein	45% 25g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	448% 5.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	77.5% 310μg	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	131% 118mg	19% 17mg	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	6.67% 1mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Black Walnuts	Recommended Dietary Allowance
Calcium	13% 130mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	1511% 13.6mg	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	94% 7.5mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	1694% 39mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	139% 970mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	17% 631g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Black Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.1 times more Vitamin B1, 4.5 times more Vitamin B3 and 6.9 times more Vitamin C than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 4.2 times more Vitamin B2, 3.4 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 20.8 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 195.5 times more Sodium than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 4.7 times more Calcium, 9.4 times more Copper, 4.2 times more Iron, 7.2 times more Magnesium, 17.8 times more Manganese, 5.3 times more Phosphorus, 170 times more Selenium and 8.4 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 Black Walnuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.9 times more Carbohydrate than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 3.8 times more Energy, 11.6 times more Fat, 3.2 times more Saturated Fat, 148.7 times more Omega 3, 119.3 times more Omega 6, 3 times more Fiber and 9.6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6