Comparing Nutrients in 14 ounces Low Salt Ketchup VS Yellow Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Low Salt Ketchup	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	14% 401kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	NA	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	116% 84.4g	NA	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.1% 1.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	25.8% 103μg	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	809% 728mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	47% 0.42mg	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	23% 1.83mg	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	20% 0.46mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	33% 1115mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.35% 272g	9.87% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Salt Ketchup VS Yellow Sweet Peppers per 14 oz

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

Lets compare vitamin content per 14 ounces of Low Salt Ketchup vs Yellow Sweet Peppers:

• 14 ounces of Low Salt Ketchup have 2.6 times more Vitamin A, 6.6 times more Vitamin B2 and 1.6 times more Vitamin B3 than Yellow Sweet Peppers.
• While 14 oz of Raw Yellow Sweet Peppers contain 2.5 times more Vitamin B1, 3.6 times more Vitamin B5, 2.9 times more Vitamin B9 and 44.8 times more Vitamin C than Low sodium Ketchup.
• Both Low Salt Ketchup and Yellow Sweet Peppers provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 14 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B2
• Both Low sodium Ketchup as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Low Salt Ketchup vs Yellow Sweet Peppers:

• 14 ounces of Low Salt Ketchup have 1.3 times more Potassium than Yellow Sweet Peppers.
• While 14 oz of Raw Yellow Sweet Peppers contain 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.3 times more Water than Low sodium Ketchup.
• Both Low Salt Ketchup and Yellow Sweet Peppers contain similar levels of Magnesium and Phosphorus per 14 ounces.
• Both Low sodium Ketchup as well as Raw Yellow Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Low Salt Ketchup have 3.7 times more Energy and 4.3 times more Carbohydrate than Yellow Sweet Peppers.
• While 14 oz of Raw Yellow Sweet Peppers contain 3 times more Fiber than Low sodium Ketchup.
• 14 ounces of Low Salt Ketchup provide inadequate amounts of Fiber
• 14 ounces of Yellow Sweet Peppers provide inadequate amounts of Energy
• Both Low sodium Ketchup as well as Raw Yellow Sweet Peppers provide inadequate amounts of Protein in 14 ounces.