Comparing Nutrients in 14 ounces Low Salt Ketchup VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Low Salt Ketchup	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	14% 401kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	25.8% 4.4g	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	170% 221g	130g per day for Men 19-50 years
Sugars	116% 84.4g	206% 149g	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	128% 49g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	101% 1.3mg	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	67.5% 270μg	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	173% 156mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	142% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	628% 5.65mg	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	451% 36mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	319% 7.33mg	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	202% 1413mg	700mg per day for Men 19-50 years
Potassium	33% 1115mg	400% 13602mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	7.35% 272g	1.56% 57.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Salt Ketchup VS Sun-dried Tomatoes per 14 oz

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

Lets compare vitamin content per 14 ounces of Low Salt Ketchup vs Sun-dried Tomatoes:

• 14 ounces of Low Salt Ketchup have 146 times more Vitamin E than Sun-dried Tomatoes.
• While 14 oz of Sun-dried Tomatoes contain 1.7 times more Vitamin A, 48 times more Vitamin B1, 2.9 times more Vitamin B2, 6.3 times more Vitamin B3, 44.5 times more Vitamin B5, 2.1 times more Vitamin B6, 7.6 times more Vitamin B9, 9.6 times more Vitamin C and 14.3 times more Vitamin K than Low sodium Ketchup.
• 14 ounces of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 14 ounces of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Low sodium Ketchup as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Low Salt Ketchup vs Sun-dried Tomatoes:

• 14 oz of Sun-dried Tomatoes contain 7.3 times more Calcium, 16.7 times more Copper, 26 times more Iron, 14.9 times more Magnesium, 22 times more Manganese, 13.7 times more Phosphorus, 12.2 times more Potassium, 7.9 times more Selenium, 5.4 times more Sodium and 11.7 times more Zinc than Low sodium Ketchup.
• 14 ounces of Low Salt Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sun-dried Tomatoes contain 2.6 times more Energy, 29.7 times more Fat, 28.3 times more Omega 6, 2 times more Carbohydrate, 1.8 times more Sugars, 41 times more Fiber and 13.6 times more Protein than Low sodium Ketchup.
• 14 ounces of Low Salt Ketchup provide inadequate amounts of Omega 6, Fiber and Protein
• Both Low sodium Ketchup as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in 14 ounces.