Comparing Nutrients in 14 ounces Dried Red Sweet Peppers VS Ketchup

Macros Ratio

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

Macro Nutrients

	Dried Red Sweet Peppers	Ketchup	Recommended Dietary Allowance
Energy	43% 1246kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	83.7% 109g	130g per day for Men 19-50 years
Sugars	223% 162g	116% 84.4g	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	NA	47.7% 34.6g	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	NA	% 40.5g	g per day for Men 19-50 years
Sucrose	NA	% 9.13g	g per day for Men 19-50 years
Fiber	222% 84.5g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	127% 71g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Ketchup	Recommended Dietary Allowance
Vitamin A	1704% 15332μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	397% 4.76mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	679% 8.82mg	48.2% 0.63mg	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	227% 909μg	8.93% 35.7μg	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	8379% 7541mg	18% 16.3mg	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	106% 16mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	378% 453μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Ketchup	Recommended Dietary Allowance
Calcium	53% 532mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	613% 5.5mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.5% 60μg	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	516% 41.3mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	14.5% 0.33mg	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	185% 1298mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	370% 12582mg	33% 1115mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	240% 3600mg	1500mg per day for Men 19-50 years
Zinc	87% 9.57mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	7.35% 272g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Dried Red Sweet Peppers have 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 Ketchup.
• 14 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Freeze-dried Red Sweet Peppers as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Dried Red Sweet Peppers have 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 Ketchup.
• While 14 oz of Catsup contain 4.7 times more Sodium than Freeze-dried Red Sweet Peppers.
• 14 ounces of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Red Sweet Peppers have 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 Ketchup.
• 14 ounces of Ketchup provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein