Comparing Nutrients in 1 kilogram Ketchup VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Ketchup	Oranges with Peel	Recommended Dietary Allowance
Energy	35% 1010kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	29% 260μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	15% 150mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	82.6% 2810mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	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	10% 1.1mg	11mg per day for Men 19-50 years
Water	18.5% 685g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Ketchup vs Oranges with Peel :

• 1 kilogram of Ketchup has 2 times more Vitamin A, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 9.1 times more Vitamin B1, 7 times more Vitamin B5, 3.3 times more Vitamin B9 and 17.3 times more Vitamin C than Catsup.
• 1 kilogram of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Catsup as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Ketchup vs Oranges with Peel :

• 1 kilogram of Ketchup has 1.5 times more Copper, 1.4 times more Potassium and 453.5 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.7 times more Calcium and 2.3 times more Iron than Catsup.
• Both Ketchup and Oranges with Peel contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Ketchup lack sufficient amounts of Calcium
• Both Catsup as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ketchup has 1.6 times more Energy and 1.8 times more Carbohydrate than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 15 times more Fiber than Catsup.
• 1 kilogram of Ketchup provide inadequate amounts of Fiber and Protein
• Both Catsup as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.