Comparing Nutrients in 1 kilogram Ketchup VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Ketchup	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	35% 1010kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	34.6% 45g	130g per day for Men 19-50 years
Sugars	293% 213g	10.8% 7.8g	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	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	34.2% 13g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	29% 260μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	28.5% 0.37mg	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	80% 320μg	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	53.3% 48mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	15% 150mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	42.2% 0.38mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	87% 2mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	82.6% 2810mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	605% 9070mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	18.5% 685g	25.2% 933g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ketchup vs Canned Yellow Snap Beans:

• Catsup has 1.4 times more Vitamin A, 3 times more Vitamin B2, 7.1 times more Vitamin B3, 4.3 times more Vitamin B6 and 48.7 times more Vitamin E than Drained Canned Yellow Snap Beans without salt.
• While Drained Canned Yellow Snap Beans without salt contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B5, 3.6 times more Vitamin B9 and 13 times more Vitamin K than Catsup.
• Both Catsup and Drained Canned Yellow Snap Beans without salt have similar amounts of Vitamin C per 1 kg.
• Both Catsup as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ketchup vs Canned Yellow Snap Beans:

• Catsup has 2.2 times more Copper, 1.4 times more Phosphorus, 2.6 times more Potassium, 1.8 times more Selenium and 453.5 times more Sodium than Drained Canned Yellow Snap Beans without salt.
• While Drained Canned Yellow Snap Beans without salt contain 1.7 times more Calcium, 2.6 times more Iron, 2.4 times more Manganese, 1.7 times more Zinc and 1.4 times more Water than Catsup.
• Both Catsup and Drained Canned Yellow Snap Beans without salt have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Catsup has 5.1 times more Energy, 6.1 times more Carbohydrate and 27.3 times more Sugars than Drained Canned Yellow Snap Beans without salt.
• While Drained Canned Yellow Snap Beans without salt contain 31 times more Omega 3 and 4.3 times more Fiber than Catsup.
• Both Catsup and Drained Canned Yellow Snap Beans without salt have similar amounts of Protein per 1 kg.
• Both Catsup as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.