Comparing Nutrients in 14 ounces Low Salt Ketchup VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Low Salt Ketchup	Frozen Carrots	Recommended Dietary Allowance
Energy	14% 401kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	5.77% 0.98g	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	24% 31.4g	130g per day for Men 19-50 years
Sugars	116% 84.4g	26% 19g	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	1.7% 1.23g	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	% 16g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	34.5% 13g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	32.6% 0.29mg	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	17.4% 1.4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	29.5% 0.68mg	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	18.7% 131mg	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	5.3% 79.4mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.35% 272g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Salt Ketchup VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Low Salt Ketchup versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Low Salt Ketchup vs Frozen Carrots:

• 14 ounces of Low Salt Ketchup have 4.5 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B6, 1.6 times more Vitamin C and 2.6 times more Vitamin E than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 27.3 times more Vitamin A, 4 times more Vitamin B1, 4 times more Vitamin B5 and 5.9 times more Vitamin K than Low sodium Ketchup.
• Both Low Salt Ketchup and Frozen Carrots provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Low sodium Ketchup as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Low Salt Ketchup vs Frozen Carrots:

• 14 oz of Frozen Carrots, Unprepared contain 2.4 times more Calcium, 1.3 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Sodium, 1.9 times more Zinc and 1.3 times more Water than Low sodium Ketchup.
• Both Low Salt Ketchup and Frozen Carrots contain similar levels of Copper, Magnesium and Potassium per 14 ounces.
• 14 ounces of Low Salt Ketchup lack sufficient amounts of Calcium and Zinc
• Both Low sodium Ketchup as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Low Salt Ketchup have 2.8 times more Energy, 3.5 times more Carbohydrate, 4.5 times more Sugars and 28.1 times more Fructose than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 11 times more Fiber than Low sodium Ketchup.
• 14 ounces of Low Salt Ketchup provide inadequate amounts of Fiber
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy
• Both Low sodium Ketchup as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.