Comparing Nutrients in 1 kilogram Ketchup VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1010kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	172% 224g	130g per day for Men 19-50 years
Sugars	293% 213g	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	120% 87.2g	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	% 102g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	245% 93g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	80% 1.04mg	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	22.5% 90μg	185% 740μg	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	45.6% 41mg	13.3% 12mg	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	97% 14.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	3.78% 151μg	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	43.8% 3.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	138% 3.18mg	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	37% 260mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	82.6% 2810mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	605% 9070mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	18.5% 685g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Ketchup versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Ketchup vs Boiled California Red Kidney Beans:

• 1 kilogram of Ketchup has more Vitamin A, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 11.7 times more Vitamin B1, 4.7 times more Vitamin B5 and 8.2 times more Vitamin B9 than Catsup.
• 1 kilogram of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Catsup as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Ketchup vs Boiled California Red Kidney Beans:

• 1 kilogram of Ketchup has 226.8 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.4 times more Calcium, 3.4 times more Copper, 8.5 times more Iron, 3.7 times more Magnesium, 3.8 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium and 5.1 times more Zinc than Catsup.
• 1 kilogram of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ketchup has 1.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 32 times more Omega 3, 31 times more Fiber and 8.8 times more Protein than Catsup.
• Both Ketchup and Boiled California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Catsup as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.