Comparing Nutrients in 14 ounces Low Salt Ketchup VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Low Salt Ketchup	Baked Red Potatoes	Recommended Dietary Allowance
Energy	14% 401kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.14% 0.19g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	116% 84.4g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 9.13g	% 1.8g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	33% 1115mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.35% 272g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Low Salt Ketchup vs Baked Red Potatoes:

• Low sodium Ketchup has 26 times more Vitamin A, 3.3 times more Vitamin B2 and 18.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.5 times more Vitamin B1, 7.3 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and 3.1 times more Vitamin C than Low sodium Ketchup.
• Both Low sodium Ketchup and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin K per 14 oz.
• Both Low sodium Ketchup as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Low Salt Ketchup vs Baked Red Potatoes:

• Low sodium Ketchup has 1.7 times more Calcium and 1.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Low sodium Ketchup.
• Both Low sodium Ketchup and Baked Whole Red Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Low sodium Ketchup has 1.4 times more Carbohydrate, 14.9 times more Sugars and 19.8 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6 times more Fiber and 2.2 times more Protein than Low sodium Ketchup.
• Both Low sodium Ketchup and Baked Whole Red Potatoes have similar amounts of Energy per 14 oz.
• Both Low sodium Ketchup as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.