Comparing Nutrients in 1 kilogram Ketchup VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Ketchup	Baked Red Potatoes	Recommended Dietary Allowance
Energy	35% 1010kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	151% 196g	130g per day for Men 19-50 years
Sugars	293% 213g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 23g	% 4.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	47.4% 18g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Baked Red Potatoes	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	60% 0.72mg	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	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	82.6% 2810mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	605% 9070mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	18.5% 685g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ketchup vs Baked Red Potatoes:

• Catsup has 26 times more Vitamin A, 3.3 times more Vitamin B2 and 18.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.5 times more Vitamin B1, 7.3 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and 3.1 times more Vitamin C than Catsup.
• Both Catsup and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin K per 1 kg.
• Both Catsup as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ketchup vs Baked Red Potatoes:

• Catsup has 1.7 times more Calcium and 75.6 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Catsup.
• Both Catsup and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Catsup has 1.4 times more Carbohydrate, 14.9 times more Sugars and 19.8 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6 times more Fiber and 2.2 times more Protein than Catsup.
• Both Catsup and Baked Whole Red Potatoes have similar amounts of Energy per 1 kg.
• Both Catsup as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.