Comparing Nutrients in 7 ounces Walnuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Walnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	44.8% 1298kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1126% 18g	NA	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	40% 52g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	1.9% 1.37g	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	0.25% 0.18g	NA	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.82g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	54% 30.2g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	NA	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	2.87% 2.58mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	NA	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	72% 5.77mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	NA	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	NA	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	NA	11mg per day for Men 19-50 years
Water	0.22% 8.08g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Walnuts versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Walnuts vs Frozen Roasted Potatoes with Salt:

• Both English Walnuts and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both English Walnuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Walnuts vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Walnuts have 6.5 times more Calcium and 5.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 149 times more Sodium than English Walnuts.
• Both Walnuts and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 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.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.9 times more Carbohydrate than English Walnuts.