Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Walnuts

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Walnuts: 46g

English Walnuts have 4.1 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Walnuts	9%	84%	7%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	1.65% 1.2g	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	0.057% 0.041g	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	% 0.22g	% 0.037g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.1g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	8.1% 3.07g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.051% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	3.23% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	11.2% 45μg	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	24.4% 22mg	0.66% 0.6mg	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	1.24% 0.19mg	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	81% 0.73mg	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	17.5% 1.4mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	68% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.4% 9.63μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26% 181mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.05% 1.87g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Walnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Walnuts?

Lets compare vitamin content per 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Walnuts:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B1, 7.7 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 36.9 times more Vitamin C than Walnuts.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Walnuts provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Walnuts have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Walnuts:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.3 times more Potassium and 794.1 times more Sodium than Walnuts.
• While 300 kcal of English Walnuts contain 2.7 times more Copper, 1.4 times more Magnesium, 3.8 times more Manganese and 1.9 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 Walnuts contain similar levels of Iron and Phosphorus per 300 calories.
• 300 calories of Walnuts lack sufficient amounts of Potassium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as English Walnuts lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 8.1 times more Carbohydrate and 1.4 times more Fiber than Walnuts.
• While 300 kcal of English Walnuts contain 3.1 times more Fat, 1.4 times more Saturated Fat, 124.2 times more Omega 3, 33.1 times more Omega 6 and 1.5 times more Protein 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 Walnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate