Comparing Nutrients in 14 ounces Ketchup VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Almond paste	8%	52%	40%

Macro Nutrients

	Ketchup	Almond paste	Recommended Dietary Allowance
Energy	14% 401kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	130% 22g	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	146% 190g	130g per day for Men 19-50 years
Sugars	116% 84.4g	198% 144g	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	50% 19g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Almond paste	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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	11% 0.14mg	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	72.4% 290μg	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	0.44% 0.4mg	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	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Almond paste	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.5% 60μg	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	17.4% 1.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	148% 3.4mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	33% 1115mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	240% 3600mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	7.35% 272g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Almond paste per 14 oz

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

Lets compare vitamin content per 14 ounces of Ketchup vs Almond paste:

• 14 ounces of Ketchup have more Vitamin A, 4.4 times more Vitamin B6, 41 times more Vitamin C and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 7.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B5, 8.1 times more Vitamin B9 and 9.3 times more Vitamin E than Catsup.
• Both Ketchup and Almond paste provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 14 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Catsup as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ketchup vs Almond paste:

• 14 ounces of Ketchup have 100.8 times more Sodium than Almond paste.
• While 14 oz of Almond paste contain 11.5 times more Calcium, 5.3 times more Copper, 4.6 times more Iron, 10 times more Magnesium, 10.2 times more Manganese, 9.9 times more Phosphorus, 6 times more Selenium and 8.7 times more Zinc than Catsup.
• Both Ketchup and Almond paste contain similar levels of Potassium per 14 ounces.
• 14 ounces of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 4.5 times more Energy, 277.4 times more Fat, 187.8 times more Saturated Fat, 199 times more Omega 3, 143 times more Omega 6, 1.7 times more Carbohydrate, 1.7 times more Sugars, 16 times more Fiber and 8.7 times more Protein than Catsup.
• 14 ounces of Ketchup provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein