Comparing Nutrients in 1 kilogram Ketchup VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Ketchup	Baked Potato Skin	Recommended Dietary Allowance
Energy	35% 1010kcal	68.3% 1980kcal	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	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	354% 461g	130g per day for Men 19-50 years
Sugars	293% 213g	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Baked Potato Skin	Recommended Dietary Allowance
Calcium	15% 150mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	82.6% 2810mg	169% 5730mg	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	14% 210mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	18.5% 685g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Ketchup vs Baked Potato Skin:

• 1 kilogram of Ketchup has 26 times more Vitamin A, 1.6 times more Vitamin B2, 36.5 times more Vitamin E and 1.8 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 11.1 times more Vitamin B1, 2.1 times more Vitamin B3, 18.2 times more Vitamin B5, 3.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.3 times more Vitamin C than Catsup.
• 1 kilogram of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Catsup as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Ketchup vs Baked Potato Skin:

• 1 kilogram of Ketchup has 43.2 times more Sodium than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.3 times more Calcium, 9.6 times more Copper, 20.1 times more Iron, 3.3 times more Magnesium, 7.3 times more Manganese, 3.9 times more Phosphorus, 2 times more Potassium and 2.9 times more Zinc than Catsup.
• 1 kilogram of Ketchup lack sufficient amounts of Calcium and Zinc
• Both Catsup as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ketchup has 15.2 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2 times more Energy, 1.7 times more Carbohydrate, 26.3 times more Fiber and 4.1 times more Protein than Catsup.
• 1 kilogram of Ketchup provide inadequate amounts of Fiber and Protein
• Both Catsup as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.