Comparing Nutrients in 100 calories Low Salt Ketchup VS Low Sodium Sweet Cucumber Pickles

Weight per 100 calories

• Low Salt Ketchup: 99g
• Low Sodium Sweet Cucumber Pickles: 82g

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

Which food has more nutrients per 100 calories - Low Salt Ketchup or Low Sodium Sweet Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Low Sodium Sweet Cucumber Pickles	1%	2%	97%

Macro Nutrients

	Low Salt Ketchup	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.062% 0.001g	3.07% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	21.3% 27.6g	130g per day for Men 19-50 years
Sugars	29% 21g	30% 22g	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	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	2.86% 25.7μg	5.1% 46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.91% 0.011mg	0.61% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.93% 0.047mg	1.97% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0.95% 0.012mg	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	0.2% 0.82μg	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	1.1% 0.98mg	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	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.48% 2.97μg	52.4% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.33% 3.28mg	1000mg per day for Men 19-50 years
Copper	9.35% 0.084mg	9.56% 0.086mg	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	6.05% 0.48mg	8mg per day for Men 19-50 years
Magnesium	3.06% 13mg	0.78% 3.28mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	0.53% 0.012mg	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	1.4% 9.84mg	700mg per day for Men 19-50 years
Potassium	8.2% 278mg	0.77% 26.2mg	3400mg per day for Men 19-50 years
Selenium	1.26% 0.69μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.98% 14.8mg	1500mg per day for Men 19-50 years
Zinc	1.53% 0.17mg	0.6% 0.066mg	11mg per day for Men 19-50 years
Water	1.83% 68g	1.45% 53.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Low Salt Ketchup vs Low Sodium Sweet Cucumber Pickles:

• Low sodium Ketchup has 6.3 times more Vitamin B2, 10 times more Vitamin B3, 12.7 times more Vitamin B6, 10.9 times more Vitamin B9, 4.1 times more Vitamin C and 3.3 times more Vitamin E than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 1.8 times more Vitamin A, 2.1 times more Vitamin B5 and 21.2 times more Vitamin K than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Low Sodium Sweet Cucumber Pickles have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Low Salt Ketchup vs Low Sodium Sweet Cucumber Pickles:

• Low sodium Ketchup has 4.5 times more Calcium, 3.9 times more Magnesium, 6.8 times more Manganese, 2.6 times more Phosphorus, 10.6 times more Potassium, more Selenium, 1.3 times more Sodium, 2.6 times more Zinc and 1.3 times more Water than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 1.4 times more Iron than Low sodium Ketchup.
• Both Low sodium Ketchup and Low Sodium Sweet Cucumber Pickles have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Low sodium Ketchup has 3.4 times more Protein than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 49.7 times more Omega 3 and 3 times more Fiber than Low sodium Ketchup.
• Both Low sodium Ketchup and Low Sodium Sweet Cucumber Pickles have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Low sodium Ketchup as well as Low Sodium Sweet Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.