Comparing Nutrients in 500 calories Black Walnuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Black Walnuts: 80.8g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Black Walnuts have 3.8 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 500 calories - Black Walnuts or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Black Walnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	49.4% 48g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	160% 27.3g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	1.24% 0.9g	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	0.056% 0.04g	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	% 0.04g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 0.53g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.84% 0.046mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	41% 0.53mg	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	6.26% 25μg	17% 68.3μg	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	1.53% 1.37mg	40.7% 36.6mg	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	11.2% 1.7mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.93% 49.3mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	50% 0.45mg	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	31.5% 2.52mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	38.7% 162mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	29.6% 0.68mg	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	59% 414mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	5.3% 196g	3700g per day for Men 19-50 years

Black Walnuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Black Walnuts or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Black Walnuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Black Walnuts have 5.4 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.2 times more Vitamin B1, 17.5 times more Vitamin B3, 2.7 times more Vitamin B9 and 26.7 times more Vitamin C than Dried Black Walnuts.
• Both Black Walnuts and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Black Walnuts have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Dried Black Walnuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Black Walnuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Black Walnuts have 2.4 times more Copper, 1.9 times more Magnesium, 4.6 times more Manganese, 1.4 times more Phosphorus, 44.2 times more Selenium and 2.2 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Potassium and 751.6 times more Sodium than Dried Black Walnuts.
• Both Black Walnuts and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Dried Black Walnuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Black Walnuts have 3 times more Fat, 38.7 times more Omega 3, 31 times more Omega 6 and 2.5 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 11 times more Carbohydrate and 1.3 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Black Walnuts provide inadequate amounts of Carbohydrate
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6