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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Energy	43.8% 1270kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	NA	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	NA	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	105% 137g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	36% 26g	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	NA	1.24% 0.9g	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	NA	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 24.3g	g per day for Men 19-50 years
Fiber	68.4% 26g	176% 67g	38g per day for Men 19-50 years
Protein	39.6% 22g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	245% 980μg	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	19% 17mg	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Calcium	15% 150mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	NA	1762% 16mg	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	62.5% 5mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	NA	376% 1580mg	420mg per day for Men 19-50 years
Manganese	NA	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	494% 3460mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	NA	89% 49μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	281% 31mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.1% 40.7g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 149 times more Sodium than Walnuts.
• While 1 kg of English Walnuts contains 6.5 times more Calcium and 5.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Walnuts 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 Frozen Roasted Potatoes with Salt has 1.9 times more Carbohydrate than Walnuts.
• While 1 kg of English Walnuts contains 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.