Comparing Nutrients in 100 calories Low Salt Ketchup VS Yellow Sweet Peppers

Weight per 100 calories

• Low Salt Ketchup: 99g
• Yellow Sweet Peppers: 370g

Low Salt Ketchup has 3.7 times more energy per 100g than Yellow Sweet Peppers. It has average energy density when compared to other foods. Raw Yellow Sweet Peppers having very low energy density.

Which food has more nutrients per 100 calories - Low Salt Ketchup or Yellow Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Low Salt Ketchup	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.062% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	18% 23.4g	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	8.77% 3.33g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	2.86% 25.7μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.91% 0.011mg	8.64% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	7.12% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.93% 0.047mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.68% 1.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.23% 8.9μg	24% 96μg	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	755% 680mg	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

	Low Salt Ketchup	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	1.5% 15mg	4.07% 40.7mg	1000mg per day for Men 19-50 years
Copper	9.35% 0.084mg	44% 0.4mg	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	4.33% 0.35mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.06% 13mg	10.6% 44.4mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	19% 0.43mg	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	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	8.2% 278mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	1.26% 0.69μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	1.53% 0.17mg	5.72% 0.63mg	11mg per day for Men 19-50 years
Water	1.83% 68g	9.2% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Low Salt Ketchup vs Yellow Sweet Peppers:

• Low sodium Ketchup has 1.8 times more Vitamin B2 than Raw Yellow Sweet Peppers.
• While Raw Yellow Sweet Peppers contain 1.4 times more Vitamin A, 9.5 times more Vitamin B1, 2.3 times more Vitamin B3, 13.4 times more Vitamin B5, 4 times more Vitamin B6, 10.8 times more Vitamin B9 and 167.4 times more Vitamin C than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Low Salt Ketchup vs Yellow Sweet Peppers:

• Low sodium Ketchup has 2.7 times more Sodium than Raw Yellow Sweet Peppers.
• While Raw Yellow Sweet Peppers contain 2.7 times more Calcium, 4.7 times more Copper, 4.9 times more Iron, 3.5 times more Magnesium, 5.2 times more Manganese, 3.5 times more Phosphorus, 2.8 times more Potassium, 1.6 times more Selenium, 3.7 times more Zinc and 5 times more Water than Low sodium Ketchup.

Comparison of macro-nutrients per 100 calories:

• Raw Yellow Sweet Peppers contain 11.2 times more Fiber and 3.6 times more Protein than Low sodium Ketchup.
• Both Low sodium Ketchup and Raw Yellow Sweet Peppers have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Low sodium Ketchup as well as Raw Yellow Sweet Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.