Comparing Nutrients in 1 kilogram Ketchup VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Carrots	8%	5%	87%

Macro Nutrients

	Ketchup	Carrots	Recommended Dietary Allowance
Energy	35% 1010kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	73.7% 96g	130g per day for Men 19-50 years
Sugars	293% 213g	65.4% 47.4g	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	120% 87.2g	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 23g	% 36g	g per day for Men 19-50 years
Fiber	7.9% 3g	73.7% 28g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Carrots	Recommended Dietary Allowance
Vitamin A	29% 260μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	3.78% 151μg	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	82.6% 2810mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	605% 9070mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	18.5% 685g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ketchup vs Carrots:

• Catsup has 2.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.2 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 32.1 times more Vitamin A, 6 times more Vitamin B1, 5.8 times more Vitamin B5, 2.1 times more Vitamin B9, 1.4 times more Vitamin C and 4.4 times more Vitamin K than Catsup.
• Both Catsup and Raw Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Catsup as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ketchup vs Carrots:

• Catsup has 1.9 times more Copper, 7 times more Selenium and 13.1 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.2 times more Calcium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Zinc and 1.3 times more Water than Catsup.
• Both Catsup and Raw Carrots have similar amounts of Iron, Magnesium and Potassium per 1 kg.
• Both Catsup as well as Raw Carrots have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Catsup has 2.5 times more Energy, 2.9 times more Carbohydrate, 4.5 times more Sugars and 15.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 9.3 times more Fiber than Catsup.
• Both Catsup and Raw Carrots have similar amounts of Protein per 1 kg.
• Both Catsup as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.