Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Low Salt Ketchup

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Cooked Frozen Carrots	Low Salt Ketchup	Recommended Dietary Allowance
Energy	12.8% 370kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	211% 274g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	293% 213g	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	3.86% 2.8g	120% 87.2g	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	% 3.6g	% 102g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 23g	g per day for Men 19-50 years
Fiber	87% 33g	7.9% 3g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	940% 8460μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	122% 1.58mg	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	27.5% 110μg	22.5% 90μg	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	25.6% 23mg	45.6% 41mg	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	67.3% 10mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	35% 350mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	94% 0.85mg	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	66.3% 5.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	36.5% 0.84mg	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	44.3% 310mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	82.6% 2810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.4% 903g	18.5% 685g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Low Salt Ketchup per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Low Salt Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Low Salt Ketchup:

• 1 kilogram of Cooked Frozen Carrots has 32.5 times more Vitamin A, 2.7 times more Vitamin B1, 3.7 times more Vitamin B5, 1.2 times more Vitamin B9 and 4.5 times more Vitamin K than Low Salt Ketchup.
• While 1 kg of Low sodium Ketchup contains 4.5 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B6, 1.8 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 1 kilogram of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Low sodium Ketchup have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Low Salt Ketchup:

• 1 kilogram of Cooked Frozen Carrots has 2.3 times more Calcium, 1.5 times more Iron, 2 times more Manganese, 3 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Low Salt Ketchup.
• While 1 kg of Low sodium Ketchup contains 1.5 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Low Salt Ketchup contain similar levels of Copper, Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Low Salt Ketchup lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Low sodium Ketchup lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 44 times more Omega 3 and 11 times more Fiber than Low Salt Ketchup.
• While 1 kg of Low sodium Ketchup contains 2.7 times more Energy, 3.5 times more Carbohydrate, 5.2 times more Sugars and 31.1 times more Fructose than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy
• 1 kilogram of Low Salt Ketchup provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Frozen Carrots as well as Low sodium Ketchup provide inadequate amounts of Omega 6 and Protein in one kilogram.