Comparing Nutrients in 1 kilogram Ketchup VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Navy Beans	26%	4%	70%

Macro Nutrients

	Ketchup	Navy Beans	Recommended Dietary Allowance
Energy	35% 1010kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	467% 608g	130g per day for Men 19-50 years
Sugars	293% 213g	53.5% 38.8g	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	0% 0g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 23g	% 33.3g	g per day for Men 19-50 years
Fiber	7.9% 3g	403% 153g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Navy 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	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	329% 4.3mg	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	22.5% 90μg	910% 3640μg	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	NA	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Navy Beans	Recommended Dietary Allowance
Calcium	15% 150mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	82.6% 2810mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	605% 9070mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	18.5% 685g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Navy Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Ketchup vs Navy Beans:

• 1 kilogram of Ketchup has more Vitamin A and 73 times more Vitamin E than Navy Beans.
• While 1 kg of Raw Navy Beans contains 70.5 times more Vitamin B1, 1.5 times more Vitamin B3, 15.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 40.4 times more Vitamin B9 than Catsup.
• Both Ketchup and Navy Beans provide similar amounts of Vitamin B2 and Vitamin K per one kilogram.
• 1 kilogram of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Catsup as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Ketchup vs Navy Beans:

• 1 kilogram of Ketchup has 181.4 times more Sodium than Navy Beans.
• While 1 kg of Raw Navy Beans contains 9.8 times more Calcium, 9.8 times more Copper, 15.7 times more Iron, 13.5 times more Magnesium, 16.9 times more Manganese, 15.7 times more Phosphorus, 4.2 times more Potassium, 15.7 times more Selenium and 21.5 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 5.5 times more Sugars and more Fructose than Navy Beans.
• While 1 kg of Raw Navy Beans contains 3.3 times more Energy, 538 times more Omega 3, 2.2 times more Carbohydrate, 51 times more Fiber and 21.5 times more Protein than Catsup.
• 1 kilogram of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Catsup as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one kilogram.