Comparing Nutrients in 14 ounces Ketchup VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Ketchup	Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 401kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	187% 243g	130g per day for Men 19-50 years
Sugars	116% 84.4g	11.5% 8.33g	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	47.7% 34.6g	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	% 40.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.13g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	159% 60.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	121% 1.58mg	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	8.93% 35.7μg	391% 1564μg	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	18% 16.3mg	20% 18mg	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	38.6% 5.8mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	1.5% 60μg	0.22% 8.73μg	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	17.4% 1.4mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	192% 4.4mg	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	14.7% 103mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	33% 1115mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	240% 3600mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	101% 11mg	11mg per day for Men 19-50 years
Water	7.35% 272g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Ketchup versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ketchup vs Red Kidney Beans:

• 14 ounces of Ketchup have more Vitamin A and 7 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 55.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 16.6 times more Vitamin B5, 2.5 times more Vitamin B6, 43.8 times more Vitamin B9 and 1.9 times more Vitamin K than Catsup.
• Both Ketchup and Red Kidney Beans provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Catsup as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ketchup vs Red Kidney Beans:

• 14 ounces of Ketchup have 75.6 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.5 times more Calcium, 8.2 times more Copper, 19.1 times more Iron, 10.6 times more Magnesium, 13.2 times more Manganese, 15.6 times more Phosphorus, 4.8 times more Potassium, 4.6 times more Selenium and 16.4 times more Zinc than Catsup.
• 14 ounces of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc
• Both Catsup as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ketchup have 10.1 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.3 times more Energy, 358 times more Omega 3, 2.2 times more Carbohydrate, 50.7 times more Fiber and 21.7 times more Protein than Catsup.
• 14 ounces of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Catsup as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.