Comparing Nutrients in 14 ounces Ketchup VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Ketchup	Boiled Carrots	Recommended Dietary Allowance
Energy	14% 401kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	2.03% 0.35g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	116% 84.4g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 9.13g	% 10.7g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	1.5% 60μg	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	33% 1115mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	240% 3600mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.35% 272g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ketchup vs Boiled Carrots:

• Catsup has 3.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 32.8 times more Vitamin A, 6 times more Vitamin B1, 4.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 4.6 times more Vitamin K than Catsup.
• Both Catsup and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin C per 14 oz.
• Both Catsup as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ketchup vs Boiled Carrots:

• Catsup has 5 times more Copper, 1.3 times more Magnesium and 15.6 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Calcium, 3.1 times more Fluoride, 1.8 times more Manganese and 1.3 times more Water than Catsup.
• Both Catsup and Boiled and Drained Carrots have similar amounts of Iron, Phosphorus, Potassium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Catsup has 2.9 times more Energy, 3.3 times more Carbohydrate, 6.2 times more Sugars, 24.2 times more Fructose and 1.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10 times more Fiber than Catsup.
• Both Catsup as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.