Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Walnuts

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Walnuts: 76.5g

English Walnuts have 5.1 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is very high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	NA	434% 6.94g	1.6g per day for Men 19-50 years
Omega 6	NA	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	8.06% 10.5g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	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	NA	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	NA	% 0.061g	g per day for Men 19-50 years
Sucrose	NA	% 1.86g	g per day for Men 19-50 years
Fiber	27% 10.2g	13.5% 5.12g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	NA	0.085% 0.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.82% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	7.44% 6.7mg	1.1% 0.99mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.72% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Walnuts	Recommended Dietary Allowance
Calcium	5.9% 59mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	NA	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	24.6% 1.97mg	28% 2.22mg	8mg per day for Men 19-50 years
Magnesium	NA	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	37.8% 265mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	NA	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	0.1% 1.53mg	1500mg per day for Men 19-50 years
Zinc	NA	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.084% 3.1g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Walnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Walnuts?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Walnuts:

• Both Frozen Roasted Potatoes with Salt and English Walnuts have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as English Walnuts have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Walnuts:

• 500 calories of Frozen Roasted Potatoes with Salt have 5.3 times more Potassium and 767.3 times more Sodium than Walnuts.
• Both Frozen Roasted Potatoes with Salt and Walnuts contain similar levels of Iron per 500 calories.
• 500 calories of Walnuts lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as English Walnuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 9.8 times more Carbohydrate and 2 times more Fiber than Walnuts.
• While 500 kcal of English Walnuts contain 7 times more Fat, 7.1 times more Saturated Fat and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Walnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Walnuts provide inadequate amounts of Carbohydrate