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

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Walnuts: 76.5g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	434% 6.94g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	8.06% 10.5g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	2.75% 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	0.095% 0.069g	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	% 0.37g	% 0.061g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 1.86g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	13.5% 5.12g	38g per day for Men 19-50 years
Protein	14% 7.8g	20.8% 11.6g	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	0.085% 0.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	8.82% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68.3μg	18.7% 75μg	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	40.7% 36.6mg	1.1% 0.99mg	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	2.07% 0.31mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	1.72% 2.06μg	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	4.04% 40.4mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	135% 1.2mg	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	29% 2.33mg	28% 2.22mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	35.7% 16μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 301mg	37.8% 265mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	0.1% 1.53mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	5.3% 196g	0.084% 3.1g	3700g per day for Men 19-50 years

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

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

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

• 500 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 500 calories.
• 500 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 500 calories.

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

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Walnuts provide inadequate amounts of Carbohydrate