Comparing Nutrients in 14 ounces Ketchup VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Ketchup	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	14% 401kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	34% 5.8g	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	210% 273g	130g per day for Men 19-50 years
Sugars	116% 84.4g	223% 162g	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	222% 84.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1704% 15332μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	397% 4.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	679% 8.82mg	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	227% 909μg	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	8379% 7541mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	378% 453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	613% 5.5mg	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	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	327% 7.53mg	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	185% 1298mg	700mg per day for Men 19-50 years
Potassium	33% 1115mg	370% 12582mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	240% 3600mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	87% 9.57mg	11mg per day for Men 19-50 years
Water	7.35% 272g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Dried Red Sweet Peppers per 14 oz

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

Lets compare vitamin content per 14 ounces of Ketchup vs Dried Red Sweet Peppers:

• 14 oz of Freeze-dried Red Sweet Peppers contain 148.6 times more Vitamin A, 109.1 times more Vitamin B1, 7.2 times more Vitamin B2, 5.2 times more Vitamin B3, 10.4 times more Vitamin B5, 14.1 times more Vitamin B6, 25.4 times more Vitamin B9, 463.4 times more Vitamin C, 2.7 times more Vitamin E and 38.1 times more Vitamin K than Catsup.
• 14 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Catsup as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ketchup vs Dried Red Sweet Peppers:

• 14 ounces of Ketchup have 4.7 times more Sodium than Dried Red Sweet Peppers.
• While 14 oz of Freeze-dried Red Sweet Peppers contain 8.9 times more Calcium, 16.3 times more Copper, 29.7 times more Iron, 14.5 times more Magnesium, 22.6 times more Manganese, 12.6 times more Phosphorus, 11.3 times more Potassium, 5.3 times more Selenium and 14.2 times more Zinc than Catsup.
• 14 ounces of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Freeze-dried Red Sweet Peppers contain 3.1 times more Energy, 30 times more Fat, 145 times more Omega 3, 37.5 times more Omega 6, 2.5 times more Carbohydrate, 1.9 times more Sugars, 71 times more Fiber and 17.2 times more Protein than Catsup.
• 14 ounces of Ketchup provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein