Comparing Nutrients in 100 calories Ketchup VS Stir-Fried Lentils Sprouts with Salt

Weight per 100 calories

• Ketchup: 99g
• Stir-Fried Lentils Sprouts with Salt: 99g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Ketchup or Stir-Fried Lentils Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Ketchup	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.062% 0.001g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	16% 21g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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	12% 8.63g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 2.28g	NA	g per day for Men 19-50 years
Fiber	0.78% 0.3g	NA	38g per day for Men 19-50 years
Protein	1.84% 1.03g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	2.86% 25.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.91% 0.011mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	7.43% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.93% 0.047mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12.5% 0.16mg	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	2.23% 8.9μg	16.6% 66.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.5% 4.06mg	14% 12.5mg	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	9.64% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.48% 2.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.35% 0.084mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	4.33% 0.35mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	3.06% 13mg	8.25% 34.7mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	21.6% 0.5mg	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	3.68% 25.7mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	8.2% 278mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	1.26% 0.69μg	1.1% 0.59μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	1.53% 0.17mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.83% 68g	1.84% 68g	3700g per day for Men 19-50 years

Ketchup VS Stir-Fried Lentils Sprouts With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Ketchup or Stir-Fried Lentils Sprouts with Salt?

Lets compare vitamin content per 100 calories of Ketchup vs Stir-Fried Lentils Sprouts with Salt:

• 100 calories of Ketchup have 13 times more Vitamin A and 1.8 times more Vitamin B2 than Stir-Fried Lentils Sprouts with Salt.
• While 100 kcal of Stir-Fried Sprouted Lentils with Salt contain 20 times more Vitamin B1, 12.1 times more Vitamin B5, 7.4 times more Vitamin B9 and 3.1 times more Vitamin C than Catsup.
• Both Ketchup and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 100 calories of Stir-Fried Lentils Sprouts with Salt have insufficient amounts of Vitamin A
• Both Catsup as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Ketchup vs Stir-Fried Lentils Sprouts with Salt:

• 100 calories of Ketchup have 3.7 times more Sodium than Stir-Fried Lentils Sprouts with Salt.
• While 100 kcal of Stir-Fried Sprouted Lentils with Salt contain 4 times more Copper, 8.9 times more Iron, 2.7 times more Magnesium, 6 times more Manganese, 5.9 times more Phosphorus and 9.4 times more Zinc than Catsup.
• Both Ketchup and Stir-Fried Lentils Sprouts with Salt contain similar levels of Potassium per 100 calories.
• 100 calories of Ketchup lack sufficient amounts of Zinc
• Both Catsup as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Calcium and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Ketchup have 1.3 times more Carbohydrate than Stir-Fried Lentils Sprouts with Salt.
• While 100 kcal of Stir-Fried Sprouted Lentils with Salt contain 35 times more Omega 3 and 8.5 times more Protein than Catsup.
• Both Ketchup and Stir-Fried Lentils Sprouts with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Ketchup provide inadequate amounts of Omega 3 and Protein
• Both Catsup as well as Stir-Fried Sprouted Lentils with Salt provide inadequate amounts of Omega 6 in 100 calories.